Day 5: Stay Sharp 20-Minute Full-Body Workout
Day 5 challenges coordination and awareness as fatigue builds. Stay mentally engaged, move clean between exercises, and keep your form sharp through every round.
⏱️ Duration: 30 minutes total including warm-up and cool down.
🎯 Focus: Full Body Coordination & Power
🔧 Equipment Needed:
- ANCOREX, ANCORE Pro or ANCORE
- Handle attachment
- Mount of your choice
Warm-Up (5 minutes)
Short walk plus dynamic movements to prepare your body:
- Bodyweight squats
- Walking lunges
- Plank hold (30 seconds)
- Arm circles
Main Workout (20 minutes)
Movements
- Single-Arm Bicep Curl with Reverse Lunge
- Plyo Lunge
- Squat to Single-Arm Tricep Extension
- Cable Squat Jump
Workout Format
30 seconds work | 10 seconds rest | 6 rounds total
Complete each exercise for 30 seconds, then rest 10 seconds before moving to the next exercise. After completing all 4 exercises, that's 1 round. Repeat for 6 total rounds.
Exercise Demos
Not sure about an exercise? No problem. Watch the demos below to see exactly how each movement should look.
1. Single-Arm Bicep Curl with Reverse Lunge
2. Plyo Lunge
3. Squat to Single-Arm Tricep Extension
4. Cable Squat Jump
Cool-Down (5 minutes)
Take time to stretch and recover:
- Quad stretch (30 seconds each leg)
- Hamstring stretch (30 seconds each leg)
- Hip flexor stretch (30 seconds each side)
- Child's pose (1 minute)
- Deep breathing (2 minutes)
💪 Pro Tips
- Stay mentally sharp: These compound movements require coordination - don't zone out
- Land softly: Control your plyometric movements to protect your joints
- Modify if needed: Remove the jump from exercises #2 and #4 if you need to reduce impact
- Push through fatigue: Round 6 will test you - that's where the growth happens
