Plus Size Workout of the Month: 5-4-3-2-1 Workout

Plus Size Circuit Workout of the Month: 5-4-3-2-1 Workout

The Plus Size Circuit Workout of the Month for October 2016 is a 5-4-3-2-1 circuit using predominantly body weight exercises. A resistance band would be great for this one but not essential. An alternative option is provided for the resistance band exercise if you don’t have one.

As with all exercise, if it’s been a while since you were physically active or you have any health concerns, please check with your doctor to make sure they are happy for you to increase your activity. In most cases, they will encourage you to start moving more but it’s always been to get the okay for your unique set of circumstances.

Workout of the Month: The Instructions

The 5-4-3-2-1 workout has 5 sections – the first being 5 minutes, second being 4 minutes, third being 3 minutes and so on.

Complete everything under each heading below before morning onto the next section, including the repeats where listed. Try not to rest too much between sections if possible but make sure you listen to your body if you need to take a quick break.

You can repeat the circuit 2 to 3 times if you feel you can and have the time.

5-4-3-2-1 Workout

5 minutes
Walking/Jogging (around the yard/house/block/driveway – whatever works!)

4 minutes
1 minute squats/sit to stand
1 minute walk out/modified burpees

3 minutes
45 seconds push ups
45 seconds resistance band row or stick ups

2 minutes
30 seconds jumping jacks (can be low impact, of course)
30 seconds front kicks

1 minute

Pop some music on and get going 🙂 It will probably take around 20 minutes once you count transition time for exercises etc. Repeat circuit 2-3 times if you want to challenge yourself. Head over to our Facebook page to let us know how you went!