Holiday Quickie Workout

Nov 25, 2016 | Workouts

Female trainer doing a bodyweight exercise

By Amy Bishop, Personal Trainer

Five exercises, five reps, and five minutes is all you need.

Being short on time doesn’t mean you have to sacrifice your workouts. This workout delivers big results in just five minutes with these five dynamic exercises that provide a full body workout and boost your metabolism with resistance, cardiovascular bursts, and core and mobility training. No equipment is necessary! All you need is your own body weight, mental focus, and a timer. It’s the perfect workout for the busy holiday season.

The Workout

Complete five reps of each exercise for one round. If you have more time, increase your rounds while keeping low reps of five to maintain technique and tension and maximize gains.

Naked Squat to Jump Squat

Hold each squat for five seconds before exploding into a jump.

Hollow Body Hold to Tuck

Hold each extension for five seconds before tucking.

Four-Step Vinyasa Series

Hold each position for five seconds.

Bird Dog to Split Squat and Knee Strike

Hold your arm and leg extension (bird dog) for five seconds before continuing to your split squat.

Crab Walk to Body Dips

Crab walk forward five steps, complete five dips, then crab walk backward five steps to complete one rep.


Meet Amy Bishop

Amy Bishop is the Director of Membership for Leisure Sports Inc., the ownership and management company of ClubSport, Renaissance ClubSport, and The Studio. She has been a leader in the fitness industry for over 20 years and was a former Personal Trainer and EDGE coach at ClubSport Oregon. Her passion for kettlebells has led her to become a Strongfirst Kettlebell Level 2 Instructor. She uses kettlebell as a modality for teaching mental focus, discipline, and grit which is essential for success in business, sales, and sports performance. Amy also loves running, hiking, and snowboarding, and is an accomplished runner and triathlete, recently taking 1st in her age group at the Rolf Prima Tri at the Grove.


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