Phase Frame

Sometimes you wake up and need a natural boost to get the day going. Maybe that’s every day.

If you spend 5 minutes each day before work or class doing the following set of exercises, it’ll get the blood flowing in every major part of your body and you’ll feel better all day.

Run through the following series as quickly as you can for 5 minutes. As you get better, you’ll be able to do it faster. The important thing is that you keep it intense for the whole 5 minutes. Like a non-stop round of MMA.

Primary:

1. 20 body weight squats (watch) or jump squats (watch here)
2. Max pushups
3. 20 sneaky lunges (watch)
4. Max pullups

Alternate:

1. Max burpees (watch)
2. 20 lunges (watch)
3. Max pullups

Yeah, I know, you’ve got to get a pullup bar. You may need to a chair at first too. Most people do. But work on it. First aim to get to 10. Then 20. Then 30. It’s a fun challenge and one you’ll feel great achieving.