Sweat It Out With Sara Haley Challenge: Day 5
Say, hello to Day 5 of the free Sweat It Out With Sara Haley Challenge. Feeling those burpees and push-ups from yesterday? We sure are! And it’s time to get cracking on today’s workout. Gonna be another good one.
Reminders:
- Most of the exercises are body weight only, however, you will need free weights for a few of them. I suggest 8 to 12 pounds, depending on the exercise.
- You do each exercise for 30 seconds, rest for 15 seconds and then repeat. That means you are doing each exercise twice. On Day 1, you begin with four exercises because the first two are warm-up exercises. Each day after, two exercises are added, one with a cardio element and the other conditioning. This means that on Day 1 you will be working out for 6 minutes and by Day 7, your workout will be 30 minutes. If my math seems off it’s because on Day 3 you have an exercise that needs to be done on both legs individually. I’ve included descriptions and pictures for each exercise, as well as modifications (M) for a few of them. Please use these if you are pregnant, injured or the exercise doesn’t feel quite right to you.
- You can do this challenge on its own or you can do it in addition to your other workouts.
Day 5 of the Sweat It Out With Sara Haley Challenge
Remember to begin with all the previous moves from this week first (see them here, here, here and here in detail):
- Roll Down ’N Lunge (for a warm-up)
- Roll Down ’N Press (for a warm-up)
- In-Out Squats
- Squat-Pulse-Reach
- Hacky-Sack Runs
- Rock ‘N Row
- Curtsey Down
- Curtsey Up
- In-Out Burpees
- Push-Up Switch
You are now up to 10 exercises and today we add two more, however you have to do the exercises on each leg, so you are adding 6 minutes to your workout, 3 minutes on each leg. Do both exercises, Lunge Low & Lunge High, on one side before switching. These exercises focus on your lower body again — butt and legs.
Lunge Low: This is as complicated as the exercises will get. (You got this!)
Hit a runner’s lunge on the floor (Pic 1). Bring the back foot in towards the front foot staying low (Pic 2). Come back to your runner’s lunge (Pic 3). Stand all the way up tapping the back foot in to the front foot. Make sure you get full extension in the hips (Pic 4). Repeat for 30 seconds, rest for 15 seconds and repeat.
(M): If you’re in a situation where it’s uncomfortable to go all the way down to the ground, then just get as low as you can.
Lunge High: And now we take things up high.
Begin in a higher lunge with the back leg reaching back and the front leg bent (Pic 1). Bend a little deeper into the front leg to push off bringing the back leg to hip level and pushing of the floor (Pic 2).
(M): Don’t leave the floor. Just tap the foot in and out as quickly as you can (basic knee repeater). Repeat for 30 seconds, rest for 15 seconds and repeat.
I know these challenges are getting longer, but keep at it. Just two days left after today. You can do it! —Sara Haley