Day 1: 5 Day Home Workout Challenge – Full Body Smash

Equipment Needed: Weighted Objects (water bottles, gallon jugs, dumbbells)
Format: Perform each move for the prescribed time and repetitions and repeat for 3 rounds.

Move 1: KANG Squats (10-12)

• Stand with feet about hip distance apart, with your core engaged and your shoulder blades pulled back and down.
• Keeping your core engaged, begin sending your hips back behind you as though you were going to close a car door, keeping your back flat and your hands close to your legs.
• From here, drop your hips down into a squat by shooting your booty back behind you as though you were going to sit on a chair, keeping your weight in your heels.
• Drive back through your feet into the hinge position and then come to standing, squeezing your glutes.
• Repeat the movement.
• MOD: Hold on to a chair or wall to help stabilize yourself. 

Move 2: Elbow Plank Hold with Knee Sliders (0:30-0:45)

• Begin in an elbow plank position with your core engaged and shoulders stacked over your elbows.
• Brace your core and bring your right knee up to your right elbow. You can also slide your knee up to your chest to add in more resistance.
• Bring your leg back down and repeat on the other side.
• MOD: Come down to your knees in your plank or do this on an elevated surface

Move 3: Kick to Knee combo (2:00)

• Begin with your feet planted and your core engaged.
• Take a step forward with your right leg and drive your left knee up into your chest.
• Place your left leg back on the ground and kick in front of you with your right leg.
• Do all on one side first and then switch.
• Optional: Add in a hop between the knee drive and your kick.
• MOD: Hold onto a chair back or stationary object to assist with balance. 

Move 4: Chair Sit to Stepback Kickback (10-12 each way)

• Starting with your feet together, core engaged and shoulders rolled back, sink your butt down as if you were going to sit in a chair.
• From here, draw your elbows in close to your rib cage holding the weights parallel to the ground.
• Kick your left arm back to a tricep extension, while at the same time stepping back behind you with your left leg. Repeat the movement on the other side matching your kickback with your stepback.
• Alternate the arms and legs.
• MOD: Remove the stepback 

Move 5: Star Jumps (0:30-0:45)

• Stand with your feet slightly wider than hip distance apart, core engaged.
• Perform a semi squat by shooting your hips back behind you as though you were going to sit on a chair – keeping the weight in your heels and chest up, engaging your core.
• Power up through your heels and jump up bringing your arms overhead and your legs out to end in a star position.
• Land softly on the balls of your feet and repeat.
• MOD: Take out the jump and step your legs out. Use a chair or box to help cue you with good form in your squat so you’re not loading all your weight forward, or bending at the waist.

Move 6: Alternating Forward Lunge with Biceps Curls (10-12 each side)

• Begin standing with your core engaged and chest upright, shoulders rolled back. Holding your weights at your side.
• Keeping your body upright like you have a crown on your head, step your right foot in front of you and begin bending your back knee until it nearly touches the ground in a 90 degree angle.
• While holding at the bottom of your lunge position, perform a bicep curl with your left arm. Ensure that your chest remains upright, and your right knee does not rotate or press out over your right foot to maintain stability.
• Power through your front heel and bring your back foot to meet your front foot as you come to standing.
• Repeat with your left leg and alternate back and forth (ensure your knee is not shooting out over your toe and maintain an upright chest).
• MOD: Take the curl out and hold on to a chair or wall to help stabilize yourself.