{"id":5944,"date":"2015-05-01T10:05:52","date_gmt":"2015-05-01T18:05:52","guid":{"rendered":"http:\/\/www.fitchicks.ca\/blog\/?p=5944"},"modified":"2015-05-01T10:05:52","modified_gmt":"2015-05-01T18:05:52","slug":"fitness-friday-the-5-alive-workout-rotation-station-style","status":"publish","type":"post","link":"https:\/\/www.fitchicks.ca\/blog\/2015\/05\/fitness-friday-the-5-alive-workout-rotation-station-style\/","title":{"rendered":"FITNESS FRIDAY:  The 5 Alive Workout&#8230;rotation station style!"},"content":{"rendered":"<p>Hey Chicks,<\/p>\n<p>You know how\u00a0<strong>we love us some high intensity interval training<\/strong> and could be better than a workout that is:<\/p>\n<p>1) \u00a0<strong>Fierce, calorie blasting AND strength building <\/strong><\/p>\n<p><strong>2) Under 20 min (not incl warm up &amp; stretch) and you can do it anywhere<\/strong><\/p>\n<p><strong>3) \u00a0Has our FIT CHICKS Signature twist (aka fierce, fun &amp; effective for all levels!)<\/strong><\/p>\n<p><strong> <\/strong><strong>Introducing \u201cThe 5 Alive Workout&#8230;Rotation Station Workout&#8221;.<\/strong> This HIIT workout is all combining strength &amp; cardio with \u00a0rotation moves to work the balance and get long, lean muscles. \u00a0Check out the video below.<\/p>\n<p><iframe loading=\"lazy\" src=\"https:\/\/player.vimeo.com\/video\/125963630\" width=\"600\" height=\"450\" frameborder=\"0\" webkitallowfullscreen mozallowfullscreen allowfullscreen><\/iframe><\/p>\n<h3>THE 5 ALIVE WORKOUT&#8230;Rotation Station Style!<\/h3>\n<p>It is 5 exercises, do 1 min each, rest for 60 sec then repeat 3 times (total of 15 min of actual work, 3 min of rest)<\/p>\n<p>Warm Up \u2013 5 min (skipping in place, arm swings, knee rolls, side to side punches)<\/p>\n<p>Exercise 1 \u2013 Squat with side rotation<br \/>\nExercise 2 \u2013 180 jumps<br \/>\nExercise 3 \u2013 Alternating Forward Lunge with Ab Twist<br \/>\nExercise 4 \u2013 Push Up to Side Plank Rotation<br \/>\nExercise 5 \u2013 Super Chick to Pike<br \/>\nRest for 60 sec then repeat<\/p>\n<p>For level 1 chicks, please do the exercise without the jumps.<\/p>\n<p>For level 2 chicks, please do the workout as is.<\/p>\n<p>For level 3 chicks, please add the heaviest weights possible to hold during this workout.<\/p>\n<p>Remember, you want to be at your \u201c9 out of 10\u2033 to get the best results from this workout so get ready to PUSH yourself! We promise you will love getting sweaty to this pattern \u2013 easy, effective and fast\u2026just how we like it \ud83d\ude42<\/p>\n<p>Any q\u2019s, just leave a comment below and we will hook ya up!<\/p>\n<p>Have a fab weekend!<\/p>\n<p>Laura xo<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Hey Chicks, You know how\u00a0we love us some high intensity interval training and could be better than a workout that is: 1) \u00a0Fierce, calorie blasting AND strength building 2) Under 20 min (not incl warm [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[11,15,17,1,39,41],"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 5 Alive Workout...rotation station style! &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=\"https:\/\/www.fitchicks.ca\/blog\/2015\/05\/fitness-friday-the-5-alive-workout-rotation-station-style\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"FITNESS FRIDAY: The 5 Alive Workout...rotation station style! 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