{"id":4102,"date":"2012-08-03T10:23:30","date_gmt":"2012-08-03T18:23:30","guid":{"rendered":"http:\/\/www.fitchicks.ca\/blog\/?p=4102"},"modified":"2012-08-03T10:23:30","modified_gmt":"2012-08-03T18:23:30","slug":"fitness-friday-the-5-alive-workout","status":"publish","type":"post","link":"http:\/\/www.fitchicks.ca\/blog\/2012\/08\/fitness-friday-the-5-alive-workout\/","title":{"rendered":"FITNESS FRIDAY &#8211; The &#8220;5 Alive&#8221; Workout"},"content":{"rendered":"<p>Hey Chicks,<\/p>\n<p>You know how <strong>we love us some high intensity interval training<\/strong> and what is better than<strong> a fierce, calorie blasting, strength building workout that you can do anywhere&#8230;.introducing &#8220;The 5 Alive Workout&#8221;.<\/strong> Check out the video below.<\/p>\n<p><iframe loading=\"lazy\" width=\"420\" height=\"315\" src=\"http:\/\/www.youtube.com\/embed\/U7So96x7nHg\" frameborder=\"0\" allowfullscreen><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h3>THE 5 ALIVE WORKOUT<\/h3>\n<p><strong>It is 5 exercises, do 1 min each, rest for 60 sec then repeat 3 times<\/strong> (total of 15 min of actual work, 3 min of rest)<\/p>\n<p>Warm Up &#8211; 5 min (skipping in place, arm swings, knee rolls, side to side punches)<\/p>\n<ul>\n<li>Exercise 1 &#8211; Burpees<\/li>\n<li>Exercise 2 &#8211; Squats \/ Jump Squats<\/li>\n<li>Exercise 3 &#8211; Push ups<\/li>\n<li>Exercise 4 &#8211; Plank<\/li>\n<li>Exercise 5 &#8211; Jump Lunges<\/li>\n<li>Rest for 60 sec then repeat<\/li>\n<\/ul>\n<p><strong>For level 1 chicks, <\/strong>please do the exercise without the jumps.<\/p>\n<p><strong>For level 2 chicks<\/strong>, please do the workout as is.<\/p>\n<p><strong>For level 3 chicks,<\/strong> please add the heaviest weights possible to hold during this workout.<\/p>\n<p><strong>Remember, you want to be at <a title=\"FITNESS FRIDAY: Getting real about getting results!\" href=\"http:\/\/www.fitchicks.ca\/blog\/2012\/02\/fitness-friday-getting-real-about-getting-results\/\">your &#8220;9 out of 10&#8221;<\/a> to get the best results<\/strong> from this workout so get ready to PUSH yourself! We promise you will love getting sweaty to this pattern &#8211; easy, effective and fast&#8230;just how we like it \ud83d\ude42<\/p>\n<p>Any q&#8217;s, just leave a comment below and we will hook ya up!<\/p>\n<p>Have a fab weekend!<\/p>\n<p>Laura<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Hey Chicks, You know how we love us some high intensity interval training and what is better than a fierce, calorie blasting, strength building workout that you can do anywhere&#8230;.introducing &#8220;The 5 Alive Workout&#8221;. Check [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[7,12,14,15,24,26,41],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>FITNESS FRIDAY - The &quot;5 Alive&quot; Workout &mdash; FIT CHICKS BLOG<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"http:\/\/www.fitchicks.ca\/blog\/2012\/08\/fitness-friday-the-5-alive-workout\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"FITNESS FRIDAY - The &quot;5 Alive&quot; Workout &mdash; FIT CHICKS BLOG\" \/>\n<meta property=\"og:description\" content=\"Hey Chicks, You know how we love us some high intensity interval training and what is better than a fierce, calorie blasting, strength building workout that you can do anywhere&#8230;.introducing &#8220;The 5 Alive Workout&#8221;. 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