Just like me you must have also heard about the 5-5-5-30 workout Routine and got intuitive to know more about this. Let me start by saying this that there is no one specific rule on 5-5-5-30 Routine. Instead after doing a bit of research, I got to know that there are two different 5-5-5-30 Routine, one designed for a normal person to stay fit and the other one for an fitness enthusiast. So without any delay, lets dig dive both the theory of this workout regime.
1. Workout Routine 5-5-5-30 for Normal Fitness
Morning workouts are very effective as it give a good start to your lazy body by pumping up the blood flow, waking up the muscles and mind, energize you to get ready and tackle the day. But if you are someone who is short of time, don’t know which exercise to start with and want to be fit. Then this workout routine of 5-5-5-30 will help you very beneficial.
According to the theory 5-5-5-30 workout routine for normal fitness, you need to perform 5 Pushups, 5 Squats, 5 Lunges, and 30 Second Plank and you are ready for the day.
Let’s understand each one of them in depth.
5 Pushups
Pushup is a classic compound exercise that can do wonders to your strength, and elevate your fitness level. Being a compound exercise, it works on several muscle groups such as your chest, triceps, shoulders, pectorails major and minors, etc.
Pushups strengthen upper body, improves body posture, reduces the chance of cardiac problems because of its cardio nature if done in faster repetition.
Is 5 Pushups Enough?
In Isolation 5 Pushups are not enough and will not make you a healthier and fit. But in 5-5-5-30 workout, it is done in combination with other exercises so that should not be a concern. For better result you should keep pushing the limits, complete one rep and again go for next rep if you can or go for harder variation of pushups such as diamond pushups or Inclined Pushups.
5 Squats
Squat is the other strength training exercise, unlike pushups it focuses on the lower body. It engages your core muscles, legs, glutes, etc. Squats can be done with and without an equipment. Usually the beginner starts with no equipment and the advance squats are done with the help of barbell or squat machine.
There are several variation of squats such as Split Squat, Pistol Squat, Goblet squat etc. Main benefits of Squat includes strong core and lower body muscles, increased bone density, better knee health, less risk of injury, boost testosterone if done with heavy weights, etc.
5 Lunges
Lunges are a fundamental lower body exercise that target multiple muscle groups while improving balance and stability. When performing lunges, you step forward with one leg and lower your body until both knees are bent at a 90-degree angle, then push back up to the starting position.
This movement primarily engages the quadriceps, hamstrings, glutes, and calves, providing a comprehensive workout for the lower body. Additionally, lunges activate the core muscles to maintain proper posture throughout the movement, enhancing overall core strength.
One of the significant benefits of lunges is their ability to improve functional movement patterns, making daily activities like walking, climbing stairs, and bending easier and more efficient. Furthermore, lunges can help increase lower body strength, muscle endurance, and flexibility, leading to better athletic performance and reduced risk of injury. Incorporating lunges into your workout routine can contribute to stronger, more toned legs, improved balance, and enhanced overall fitness.
30 Second Plank
The plank is a straightforward yet powerful exercise that targets multiple muscle groups while enhancing core strength and stability. The primary muscles engaged during a plank include the rectus abdominis, transverse abdominis, obliques, and erector spinae, which collectively make up the core muscles.
One of the key benefits of plank is its effectiveness in strengthening the core muscles, which not only improves posture and reduces the risk of back pain but also enhances overall stability and balance. Moreover, planks also engage muscles in the shoulders, chest, and legs, making it a full-body exercise. By incorporating planks into your regular workout routine, you can enjoy improved core strength, better posture, and increased functional fitness, all with minimal equipment and time investment.
2. Workout Routine 5-5-5-30 for Fitness Enthusiast
This theory of workout routine is design for Enthusiast who likes to target various muscles groups in a systemic way. Here the exercise is not discussed preciously instead the exercise regime is given more importance.
The break down of 5-5-5-30 Routine is as follows.
5 Sets of 5 Reps
5 Sets of 5 Reps gives more weightage to strength training. You will perform 5 set of an exercise and each set will consist of 5 Repetition. So If you doing a pushup, then you will be performing 5 pushup in each set for 5 times.
The weights used in exercise should be challenging enough to make things hard for you but you should still be able to complete the set in proper form.
5 Sets of 10 Reps
In this step you will be performing 5 Sets where each set will consist of 10 Rep of an exercise. This part of workout routine focuses on muscle growth also known as Hypertrophy. Weights used here will be slightly lighter compared to the strength training exercise in the first step.
10 Reps of 5 sets will give more room for muscle contraction and expansion leading to achieve the hypertrophy state. This also improves the endurance to an extent.
5 Sets of 15 Reps
The third step is 5 sets of an exercise where each exercise will have 15 reps. It completely focuses on the muscle endurance, i.e, The ability to perform something painful or difficult for a longer time. Weight used in this step will be the lightest among all of the three steps.
If you notice carefully 5-5-5-30 workout routine is increasing reps, reducing the weights in simultaneous steps. Thus starting the session with with the strength training that will have the most weight among all the step to muscle growth which will have slightly lower weight and endurance with lightest weight among them.
30 Seconds of Rest between each set
Rest is important in all the workouts. So we will have 30 seconds rest duration between each repetition, regardless of the number of repetition you perform in each set. This allows us to partially recover and maintain the intensity of the workout higher.
This routine of 5-5-5-30 is versatile and can be applied at any level of fitness goals. Unlike the first routine that we saw which was designed for a normal person or a beginner, it has lot more to do with exercise variation as you can perform any exercise and adjust the weight as per your fitness goals.
Key point here is to perform each task in a clean and proper form as this will reduce the risk of injury to very high extend.
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