Bodyma(stery)
5-day challenge!
Just 15 Minutes a Day to Unlock Your Potential!
Days 1-4
Power through
3 dynamic exercises,
4 intense rounds, working
40 seconds on, 20 seconds off—designed to ignite your strength and endurance!
Day 5
Active Recovery—because growth happens in the reset
Bodyma(stery)
5-day challenge!
Just 15 Minutes a Day to Unlock Your Potential!
Days 1-4
Power through
3 dynamic exercises,
4 intense rounds, working
40 seconds on, 20 seconds off—designed to ignite your strength and endurance!
Day 5
Active Recovery—because growth happens in the reset
DAY 1
Functional tools: Sliders, stepper or platform.
Lateral Froggers
Keep chest proud throughout the entire movement. Exhale through the pushing through the hands in transition.
Burpee Slide
Engage your core and keep your movements fluid to maximize efficiency! Think control, not speed.
High inverted plank hold feet elevated
Keep your shoulders down and chest open, holding the position (if you are hypermobile, try not to fully lock your elbows and engage your triceps).
Lateral Froggers
Keep chest proud throughout the entire movement. Exhale through the pushing through the hands in transition.
Burpee Slide
Engage your core and keep your movements fluid to maximize efficiency! Think control, not speed.
DAY 2
Functional tools: Loop band, sliders (or towels on a slippery floor), stepper or platform.
Slide Twist Push Up Modified
Its a push-up with a crossunder with your leg using sliders. This is modified so drop your whole body to the floor before switching to the other side. *Prefer more of a challenge? Don’t let your body touch all the way down!
Abducting Crab Bridge
Keep your shoulders down and chest open, holding the position (if you are hypermobile, try not to fully lock your elbows and engage your triceps). Keep your hips raised and keep tension on the band throughout the full 40 sec.
The floor is lava
This is fast-twitch work! Start on top of the platform (here is where you set yourself up for success) jump back and quickly tap the floor with both feet and jump back up. Don’t worry about speed, the focus should be on the quick tap transition back to the platform.
Slide Twist Push Up Modified
Its a push-up with a crossunder with your leg using sliders. This is modified so drop your whole body to the floor before switching to the other side. *Prefer more of a challenge? Don’t let your body touch all the way down!
Abducting Crab Bridge
Keep your shoulders down and chest open, holding the position (if you are hypermobile, try not to fully lock your elbows and engage your triceps). Keep your hips raised and keep tension on the band throughout the full 40 sec.
DAY 3
Functional tools: Somewhere to anchor your legs (couch or have someone sit on them), wall space, mat.
Swaying Back Extension
Squeeze your bum and lead with your elbows. Although this is a lower back move, your TVA should still be engaged (pull your belly to your spine and bring your ribcage down).
Wall Pops
Take it slow! Keep your core engaged and Push away from the floor with your palms. *Not ready to “pop” up yet? Start by walking it up one foot at a time!
Pretty Gladiators
I know it looks fast here but TAKE YOUR TIME! Try to find the gladiator side plank balance first before you move into the “pretty” pose. Keep that core tight!
Swaying Back Extension
Squeeze your bum and lead with your elbows. Although this is a lower back move, your TVA should still be engaged (pull your belly to your spine and bring your ribcage down).
Wall Pops
Take it slow! Keep your core engaged and Push away from the floor with your palms. *Not ready to “pop” up yet? Start by walking it up one foot at a time!
DAY 4
Functional tools: Sliders (or towels on a slippery floor), stepper or platform.
Reverse Banded Burpee Sit Up
Remember, in all of the exercises in this challenge, think of the intention behind the move, and move with control. This exercise is to activate your core and build endurance so, jump high and pull your belly to your spine and keep your rib cage pulled down.
Froggers
Keep your chest proud and be active with your hands and upper body, rather than just sinking into them as you hop, use them to push you as you transition. As always, keep that core tight!
Elevated L-slide Reverse Plank
In this case, you are going to round the back or hollow out your midsection while in L-sit. Remember to push through your palms and shoulders to slide into L-sit and while raising into reverse plank. Breathe out on the hardest parts!
Reverse Banded Burpee Sit Up
Remember, in all of the exercises in this challenge, think of the intention behind the move, and move with control. This exercise is to activate your core and build endurance so, jump high and pull your belly to your spine and keep your rib cage pulled down.
Froggers
Keep your chest proud and be active with your hands and upper body, rather than just sinking into them as you hop, use them to push you as you transition. As always, keep that core tight!
DAY 5
ACTIVE RECOVERY
Functional tools: Sliders (or towels on a slippery floor), roller, TRX or suspension band, mat.
Upper Back Rollout
Take your time, lay into it and spend up to 90 seconds on the sticky parts. Roll with and against the muscle fibers to release any trigger points. Towards the end of the roll inhale into your diaphragm and breathe out as you melt your upper body over the roller. Work your way up your spine without forcing anything, relax.
Calf shin rollout
Take your time, lean into it and spend up to 90 seconds on the sticky parts. Roll with and against the muscle fibers to release any trigger points. Spend at least 90 seconds on each muscle group.
90/90 Sliders
Use your core to stay upright as you alternate from side to side with intention. We want to mobilize those hips. Go slow and move through the movement with control.
TRX Upper Body Mobility Flow
Move through the flow in a relaxed way, staying in each position as long as needed. *Use your breath - exhale through the sticky parts and don’t force anything.. Let your body do its thing, naturally.
Upper Back Rollout
Take your time, lay into it and spend up to 90 seconds on the sticky parts. Roll with and against the muscle fibers to release any trigger points. Towards the end of the roll inhale into your diaphragm and breathe out as you melt your upper body over the roller. Work your way up your spine without forcing anything, relax.
Calf shin rollout
Take your time, lean into it and spend up to 90 seconds on the sticky parts. Roll with and against the muscle fibers to release any trigger points. Spend at least 90 seconds on each muscle group.
90/90 Sliders
Use your core to stay upright as you alternate from side to side with intention. We want to mobilize those hips. Go slow and move through the movement with control.
CONGRATULATIONS ON YOUR
5 DAY CHALLENGE, YOU DID IT!!!
CONGRATULATIONS ON YOUR 5 DAY CHALLENGE, YOU DID IT!!!