WORKOUT

This work­out serves as Day 5 of Kayla’s 5 Day Chal­lenge Mobil­i­ty Moments with Kay­la but can also be com­plet­ed as a stand­alone workout.

Focus & Ben­e­fits: Func­tion­al work­outs strength­en mus­cles that sup­port prop­er pos­ture, reduc­ing strain on the spine. They also address mul­ti­ple areas of fit­ness includ­ing strength, bal­ance, flex­i­bil­i­ty, and endurance. This rou­tine builds off our work in Day 4, which is why you might notice sim­i­lar­i­ties between exercises.

Equip­ment: Light to medi­um dumbbells

Tips & Help­ful Infor­ma­tion: There are many ways to address func­tion­al move­ment. I chose to con­nect today’s work­out with Day 4 in that you’ll notice small improve­ments in your form and tech­nique. We did not include a warm-up acti­va­tion but, the first exer­cise (Y squat with heel raise) is an excel­lent whole body acti­va­tion. How­ev­er, be sure to grab a full warm up and cool down from our library if your body is in need of one today.

Dif­fi­cul­ty & Mod­i­fi­ca­tions Explained: This rou­tine is rat­ed a 3 due to its low-inten­si­ty moves, pac­ing, and medi­um ranges of motion.

Clos­ing Note: Thank you for join­ing our 5DC! As you noticed, we used a short­er for­mat and video dura­tion than our oth­er releas­es. What train­ing top­ic would you like to see in the future?

Work­out Struc­ture – 45” on, 15” off with light to medi­um weights

Y Squat with heel raises
Pass through weight high knee to air­plane – L/R
Deep squat to Spi­der-Man lunge stretch – L/R
Squat to skater lunge taps
Weight­ed wood chops – L/R
Step out with shoul­der press – L/R
Strong maker