Challenge
5 Day Foundations
Five workouts: lower body, upper body, abs, full body with dumbbells, and full body HIIT.
- 5 days
- 20–37 min
- Beginner to Intermediate
- Dumbbells (1 day)
Who it's for
This is for you if you're a beginner or intermediate and want one simple week to build a routine, or to ease back in after time off. You get one workout a day for five days, between 20 and 37 minutes. If you want a short, ab-only focus, try the 5 Day Ab Challenge. If you're after a longer, steady plan, the 6 Week Full Body Series is a better fit.
What you need
Four of the five days need nothing but you and some floor space. Day 4 uses dumbbells: have a light pair and a heavy pair. Go heavy for rows, presses and squats, and light for raises, curls and extensions.
How it works
Each day is a different workout: lower body on day 1, upper body on day 2, abs on day 3, full body with dumbbells on day 4 and full body HIIT on day 5. Day 3 is the short one at 20 minutes; the rest run 34 to 37. You do each workout once. The challenge is showing up five days in a row.
- Take a break whenever you need one, then rejoin at the next interval.
- Set out both pairs of dumbbells before day 4 so you aren't hunting for them mid-workout.
- Too easy? Add reps, or hold light dumbbells on the no-equipment days.
Try day 1: Beginner No Equipment Lower Body Workout
Press play and do it with us. If you like it, the rest is waiting in the app.
Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.
The schedule
Every day of the challenge. In the app it's scheduled around your days, with timers, music you can turn off, and your progress saved.
Every day
- Day 1Beginner No Equipment Lower Body Workout · 34 min
- Day 2Beginner No Equipment Upper Body Workout · 34 min
- Day 3Beginner Abs Workout · 20 min
- Day 4Beginner Full Body Dumbbell Workout · 37 min
- Day 5Beginner No Equipment Full Body HIIT Workout · 36 min
Most of these workouts are also on our YouTube channel. The app is where they become a plan: scheduled around your week, with your progress saved.