5-4-3-2-1 | Recreational Sports (2024)

Instructions
Find a space that is clear in front, behind, and to each side of you to avoid injury. Perform a warm-up that consists of an activity that gradually increases your heart rate and moves your joints through a moderate to large range of motion. Perform each exercise in the warm-up for 45 seconds. After completing the workout perform a cool-down that allows your heart rate to gradually slow down to a normal rate. Hold static stretches for 20-30 seconds.

It is encouraged that you modify each exercise to a version that is best for you.

Workout
In this workout you will complete 5 minutes of cardio (5 exercises for 1 minute each), 4 minutes of lower body (4 exercises for 1 minute each), 3 minutes of upper body (3 exercises for 1 minute each), 2 minutes of core (2 exercises for 1 minute each), and 1 minute of cardio (1 exercise for 1 minute). The 5-4-3-2-1 sequence may be performed twice for a longer workout if desired. There is one move (golf ball circles) where you may want to utilize 2 objects of light weight (2-10 pounds).

WARM-UP
Jog		Runner's Lunge
Leg Swings		Side Stretch

WORKOUT EXERCISE	DEMO	MODIFICATION
5 MINUTES Cardio High Knee Pushes 1 minute
Cross Squat 1 minute
Side to Side Bear Crawls 1 minute
Frog Jump Forward, Run Back 1 minute
Burpee 1 minute

WORKOUT EXERCISE	DEMO	MODIFICATION
4 MINUTES Lower Body Prisoner Side to Side 1 minute
Shuffle to Lunge 1 minute
Squat Jump + Lateral Leg Raise (switch sides at halfway) 1 minute
Curtsy Lunge + Front Kick (switch sides at halfway) 1 minute

WORKOUT EXERCISE	DEMO	MODIFICATION
3 MINUTES Upper Body Golf Ball Circles 1 minute
Push-Up + Pulse 1 minute
Plank Up-Downs 1 minute

COOL-DOWN
Lateral Lunges		Trunk Twists
Deep Squat to Reach