5-4-3-2-1 Blast Off Home Workout

The 5, 4, 3, 2, 1 workout is a weight loss workout is easily modified for any fitness junkie whether they are advanced or just beginning.

Combine this workout with a healthy low calorie diet, and you will see and feel the results.

Primary Goal: To speed up the metabolism while increasing muscular and cardiovascular endurance

Workout Type: Full Body

Training Level: Beginner to Advanced

Days Per Week: 3

Equipment: Bodyweight, Pull up Bar

Tempo: 1/0/1/0

Pick any 5 exercises to work the entire body such as squats, table makers, sit ups, push ups, and pull ups. Bodyweight exercises fit best but weight training exercises are accommodating as well. Assign rep numbers to each exercise, 5, 4, 3, 2, and 1. Assign 5 to a lower body pushing exercise, 4 to a lower body pulling exercise, 3 to an abdominal exercise, 2 to an upper body pushing exercise, and 1 to an upper body pulling exercise. For example:

5 Squats

4 Table Makers

3 Sit ups

2 Push ups

1 Pull up

Perform each exercise, one after another in a circuit, and repeat for 3 to 5 circuits. More advanced versions would mean doubling, or even tripling the repetition numbers. For example:

10 Squats

8 Table Makers

6 Sit ups

4 Push ups

2 Pull ups