TRANSCRIPT:

Welcome to Day 5! Congratulations are in order because you’ve made it to the final day of our training – and today is all about putting everything together.

We’ve spent the last four days learning key concepts: how to warm up, control your movements, choose the right weights, and move through full ranges of motion. Now, it’s time to apply it all in a full-body strength workout.

Get excited because this is where it all starts to click. Today, you’ll follow a structured workout that ties everything together, including the movements you’ve practiced throughout the week.

The goal today is to move with confidence, challenge yourself, and—most importantly—enjoy the process! Whether you’re using weights or sticking with bodyweight, I hope you feel a bit of a pump during your workout, and end today’s session feeling both proud and accomplished. 

Before we dive in, there are two things that might pop-out as being new to you, which appear in most strength and conditioning programs. Let’s talk about them.

The order of exercises in a program is written in letter format – beginning with A, then B, then C, and so on. This keeps things really clear and also tells you when something should be performed as a “superset”. 

A superset will be obvious because two or more exercises will have the same letter next to them. For instance, A1/A2, or C1/C2/C3, and so on. This means those exercises are done in a circuit-fashion.  

You’d perform one set of the first exercise, then one set of the second exercise. Then, you’d return to the first exercise again, going back-and-forth, until you complete all sets. 

You’ll often see supersets referred to as “rounds”. Such as “perform 3 rounds”, with the exercises written below. This may sound confusing now, but it will make sense once you jump in! 

Today’s workout involves one superset, involving push-ups and squats. When you look at the program, you’ll see that you perform 8 reps of push-ups… then 8 reps of squats… for 3 rounds total.  

Alright, let’s get into it!

Your workout is all ready for you – just follow the written program linked below. Each movement includes a demo video to guide you, so you’ll always know exactly what to do. Take your time, focus on quality movement, and have fun!