5 Minute Workouts

This workout focuses on the chest using one pair of dumbbells. I'm using a pair of 10 lbs, but you might have to go down or up in weight depending on the exercise. So have some options nearby!

You should NOT feel pain in the shoulders while doing these movements. If you do, you need to lighten your weight and make sure your elbows are not flaring out too wide. 

There are no push ups in this routine, so everyone should be able to safely do this workout no matter your fitness level!

This routine focuses on the glutes with 5 single leg exercises. And all you need is a chair!

This routine focuses specifically on the posture and back muscles using a light-medium resistance band. Make sure your band isn't too heavy. We want to activate the smaller, under-worked muscles, and lighter weight is better for that! 

These exercises are soooooo important to do regularly!

This is alllll shoulders for 5 minutes! All you need is one pair of dumbbells. I'm using a pair of 8 lbs. Your shoulders should be scorched by the end!

Oh boy! Here's another killer cardio workout that will have you sweating, breathing heavy, and burning some serious calories, all in 5 minutes! You don't need any equipment for this scorcher!

Poor posture and forward head puts a lot of stress on the upper body. The anterior neck and chest gets tight and adds to the rounding of the shoulders. The shape of the cervical spine changes, the upper back becomes lengthened, and that leads to the development of a hump. It takes time to undo this, but it can be done! It takes consistency though.

This 5 minute routine is easy to do and requires no equipment (although a folded/rolled towel or small pillow is recommended). Add these moves in every week!

This is another SUPER EFFECTIVE standing leg workout with a HUGE focus on the glutes. I suggest using a hip circle band. If you type in "fabric booty band" on Amazon, you'll see lots of options. Go with the light or medium ones though, not too heavy. If the tension is too tight, you won't be able to get much range of motion. 

If you only have the rubber mini loop bands, those are fine to use. You might just have to keep adjusting them as they roll. But they still work!

Here's another glute workout you can do without any equipment! You'll do 5 moves on one side, then on the other. 

This routine fires your deepest core muscles! The only thing you'll need for this workout is a wall to press into with your hands. Form is INSANELY important when it comes to properly training your core. If these movements feel too easy, then try to REALLY focus on activating your deep core. 

Exhale air out

Engage the pelvic floor by drawing it up and in like an elevator

Draw abs in, belly button towards your spine

Flatten abs down. Don't let the abs bulge or dome outward

Keep rib cage down

Think of bringing hip bones together and knitting ribs down to hips

Hold this brace while you move

If you start to lose this deep core engagement, come down, rest, then join back in

This is a scorcher for the back muscles! People NEED more work! We live in such a forward moving type of world (driving, computer, etc). So this is the perfect quick routine to do regularly to keep those underworked muscles activated! 

Ideally, you need two sets of weights for this routine. I suggest a light to medium pair (6-8 lbs) and a heavier pair (10-15 lbs).

You'll also need a chair or couch to sit on. But if you don't have anything nearby, you can do this entire workout standing. 

I LOVE this combo of moves! You will need one heavy-ish dumbbell. I'm using a 15 lb weight. But if you're advanced, you can try this whole routine with a pair of dumbbells instead of just one. Also, if you need to modify, I suggest doing this without weights and holding on to something. That will allow you to focus of form, which is going to give you the BEST results!

This routine SMOKES the hamstrings! The entire 5 minutes focuses on the back of the legs. All you need is the edge of your couch, chair, ottoman, or bench.