Instagram
Instagram
Instagram
Instagram
Instagram
Instagram
Instagram
Instagram
Instagram
Instagram
5 Day Workout Plan Part 2 0
in Fit on the Side Workouts

5 Day Workout Plan Part 2

5 day workout

Welcome back to your 5 day workout plan part 2! Just to recap, I know how busy December can be for everyone, so I’ve created an easy to do, at home workout that will keep you energized and strong as the holiday season approaches. If you missed part 1 you can find it here, don’t worry it’s not too late to start!
5 day workout

5 DAY WORKOUT PLAN PART 2

THURSDAY: Biceps and triceps

Triceps dips. Place your hands on the back of a couch or on a chair, fingers pointing toward you. Take a few steps forward and keeping your feet hip distance apart bend your elbows straight back and straighten. When doing dips make sure that you are not using your body, but are really keeping the focus on your arms. Do 3 sets of 20 dips.

Biceps curls. Standing in the center of your band, hold one end in each hand. Engage your abdominal muscles as you curl your hands to your shoulders. Focus on using your biceps and not letting your whole body get into the action. Do 3 sets of 20 reps.

Lateral raises. Standing in the center of your band, hold one end in each hand. Engage your abdominal muscles as you reach your arms out to either side at shoulder height. Do 3 sets of 20 reps.

Forward raises. Standing at the center of your band, hold one end in each hand, palms facing down. Engage your abdominal muscles as you reach your arms forward to shoulder height. Do 3 sets of 20 reps.

5 day workout

FRIDAY: Back/Abs

Seated rows. Sit upright on the floor if you can, or propped up on a block. With your legs stretched out in front of you, wrap the band around your feet. Elbows tucked in, pull your arms back. To add a triceps, press straighten your arms at the end of the movement. Remember to keep those shoulders down and your abdominals engaged.

Back extensions. These are so fun and have a ton of different variations. Lying prone (face down) on the floor, keep your arms by your sides and feel like you are gently lifting your belly button away from the floor. Inhale and on your exhale, feel like you are getting longer as you gently lift your upper body off the floor, squeezing your shoulder blades together. Take a breath and lower back to your start position. This can also be done with your hands in front of your forehead. I’m a big fan of this being done on an exercise ball as it adds an element of instability. Do 2 sets of 15 reps each.

Lat pull down. You will need to secure the band overhead. Either in a standing or kneeling position, grasp the band in either hand, slightly wider than shoulder distance apart. Keeping your abdominal muscles engaged, pull the band down to shoulder height and slowly release. Do 3 sets of 20 reps.

Reverse crunch. Secure your band to a table leg and wrap it around the top of your feet. Lying on your back, place your legs in a 90 degree table top position and make sure there is tension on the band. Without using your hands, slowly curl your tailbone up and off the floor (no jerky movements please) until your knees reach your chest. Slowly curl back down. Do 3 sets of 20 reps.

 

 

What’s your workout plan for the holidays?

 

For more tips don’t forget to follow me on INSTAGRAM and PINTEREST

 

IF YOU ENJOYED THIS ARTICLE PLEASE SHARE IT AND SIGN UP FOR REGULAR UPDATES

You Might Also Like

How To Speed Up Weight Loss

How To Keep Your Diet On Track

Benefits Of Walking

Best Warmup For Your Workout

Ballet Inspired Leg Workout

Sports Drinks VS Water

Why Do I Need To Stretch My Calves

Why Do We Focus On Weight

How To Alleviate Back Pain

What Happens To Your Body When You Stop Exercising

Should You Exercise When You Are Sick

What To Eat Before A Party

What Is Your Perfect Workout

How To Make Exercise A Habit

October Fashion Beauty And Fitness Picks

How To Improve Your Posture

Top 10 Songs For The Gym

How To Deal With A Bad Workout

How To Know If You Are Exercising Too Much

The Truth About Protein Shakes

Morning Stretches True North Fitness Guide

Top 5 Fitness Posts of 2015

The Importance Of Stretching In Style

Get Fit While Watching TV

How To Have Energy After Lunch

Why You Need To Cool Down Post Workout

The Importance Of Cross Training

How Important Is A Warmup

The Only Diet You Need Is Balance

How To Come Back After An Injury

Working Out After 40

Best Foods To Give You Energy

Underactive Thyroid And Weight Loss

Talk Fitness With An Expert

How To Detox Your Body Naturally

Why You Are Doing Your Ab Workout All Wrong

How to Stick With Your Diet When No One Wants You To

How To Increase Your Endurance

September Ab Challenge Week Two

Theraband Workout

7 Healthy Morning Habits for Looking And Feeling Your Best

Natural Energy Drinks

What To Do Post Workout

Hit The Gym In Style

How Much Weight Can You Lose In A Month

Which Style Of Yoga Is Best For You

Exercise And Your Skin

Diet Foods To Avoid

September Ab Challenge Week Four

How To Get A Shapely Butt

No Gym Arm Workout

Why What You Wear To The Gym Matters

How To Start Running

Shoulder Stretches

Tips For Getting Back To The Gym

Free Weights VS Machines

Best Complimentary Activity For Your Workout.

20 Minute Workout From FitWise

How To Buy Workout Clothes

Best Exercises For a Toned Back

How To Incorporate Pilates Into Everyday

Why Is Exercise So Important

FitWise Straight Talk About Getting Fit And Healthy

Best Stretches For Runners

Your At Home Workout Routine

How To Relieve Joint Pain

Best Exercises For A Desk Job

Why Not Drinking Enough Water Can Make You Fat

Tips On Getting And Staying Fit In 2016

Foot And Ankle Exercises

Cute Workout Gear For Every Body Shape

How To Strengthen Your Bones

Muscle Imbalances And Upper Body Pain

September Ab Challenge Week One

The Truth About Abs

How To Become A Runner

5 Daily Habits That Hurt Your Health

Is CrossFit Right For You

8 Ways To Learn To Love Running

Pocket Fitness Guides

How To Feel Good About Your Body

Lean Greens Review

Wrist Exercises For Bloggers

Why Exercise Is Good For Your Skin

A Beginners Guide To Gym Equipment Part 2

What To Look For In A Smoothie

Get Fit The Easy Way

How To Increase Flexibility

Best Stretches For Relaxation

Working Out Diet And Your Period

Beginners Guide To Gym Equipment Part 1

How Breathing Can Improve Your Workout

Best Arm Exercises For Summer 2015

Stay Fit And Healthy For The Holidays

High Impact VS Low Impact

All About Your Knees

My Gym Bag Essentials

Muscle Imbalance And Back Pain

Why You Shouldn’t Weigh Yourself

Frequently Asked Fitness Questions

Do I Really Need To Workout

The Basics Of Hip Stretches

Cold Weather And Muscle Pain

Why Is Sitting Too Much So Bad

Losing Weight In 2017

Caffeine And Working Out

Ultimate Foot Guide And How To Relieve Foot Pain

How To Keep Gym Clothes Fresh

Eat Carbs And Lose Weight

Why You Are Not Losing Weight

5 Best Abdominal Exercises

How To Work With A Personal Trainer

Losing Weight In Your 40s

Toning VS Bulking Up

Foods That Reduce Stress

5 Day Workout Plan Part 1

Stretching Mistakes You Might Be Making

How To Incorporate Exercise Into Everyday

Fitness Terms You Should Know

Health Fitness And My Thyroid

How To Stay Healthy In Winter

Pros And Cons Of The Elliptical

How To Workout In The Morning

How To Eat Healthy Without Trying

Best Exercises To Tone Your Glutes

Why Should You Meditate

How To Maintain Weight Loss

How To Deal With Muscle Cramps

Best Stretches If You Sit At A Desk All Day

How To Stay Healthy For The Holidays

Best Low Impact Workouts

Urban Hiking The New Workout

Why Should Women Lift Weights

20 Minute Workout By FitWise

What If I Hate The Gym

Your Summer Fitness Guide

Is Running Bad For Your Knees

Your Workout Motivation

How To Choose A Personal Trainer

Home Gym Must Haves

How To Choose The Best Running Shoes

How To Stay Healthy While Traveling

How To Treat Sore Muscles

Your Must Do Morning Workout

Can Food Really Burn Fat

How To Easily Get Fit And Healthy

How To Ease Sciatic Pain

How To Make A Short Workout Count

Great Metabolism Myths

How To Wear Athleisure

Best Gifts For The Fitness Lover

Must Do Morning Stretches

Best Exercises If You Do Manual Labour

What Is The Deal With All These Diets

What To Do When You Plateau

FitWise A Sneak Peek

How To Deal With Bloating

6 Best Exercises For Runners

September Ab Challenge Week Three

How To Curb Emotional Eating

Traveling With A Sensitive Stomach

Fitness Fanatics Shopping Guide

Why You Should Take A Dance Class Now

Post Workout Beauty Hacks

Why Your Workout Suddenly Feels Hard

Killer Abs Ball Workout

Is being thin enough

Best Recipes For Food Sensitivities

Best Stretches Pre And Post Swim

Succeed At Working Out

5 Cardio Myths Debunked

Summer Health And Beauty

Should I Use A Heart Rate Monitor

Ballet For Fitness: Is Back In Style

10 Easy Ways To Get More Fit

11 Most Common Workout Mistakes

Treadmill Running Charts

Best Headphones For Working Out

How To Feel Confident When Working Out

How To Buy The Best Running Shoes

When You Don’t Have Time To Workout

What You Should Know About Fitness

How To Maximize Your Gym Time

Everyone Can Learn To Love Exercise

How To Actually Lose Weight

Muscle Pain VS Injury

4 Ways To Turn Your Walk Into A Workout

Killer Foam Roller Ab Workout

What To Eat Pre And Post Workout

Tips On Working Out In Summer Months

Your Guide To Killer Abs

At Home Quickstart Workout

How To Love Your Body

September Ab Challenge Recap

Yoga VS Pilates Which One Is For You

How To Feel Confident About Your Diet

Fitness Myths Debunked

6 Tips To Stop Bloating

Can I Lose Weight And Still Eat Sweets

How To Get Your Diet Back On Track

7 Times It Is Okay To Skip A Workout

5 Stretches To Do Before Bed

Muscle Imbalance And Knee Pain

When To Listen To Your Body

How To Boost Your Metabolism

Best Travel Workout

Running Outdoors in Winter

What Is Pilates

Best Exercises If You Are On Your Feet All Day

How To Increase Your Bust Size

Is Training Harder Better

How To Be A Better Athlete

Diet And Fitness Tips You Need To Ignore

Are you Over Exercising

All About Pilates

A Fool Proof Easy Way To Lose Weight

Run Better With These Easy Tips

Everything You Need To Be A Runner

How To Cut 500 Calories A Day Without Exercise

Leave a Reply

Your email address will not be published. Required fields are marked *

By continuing to use the site, you agree to the use of cookies. more information

The cookie settings on this website are set to "allow cookies" to give you the best browsing experience possible. If you continue to use this website without changing your cookie settings or you click "Accept" below then you are consenting to this.

Close