5 Minute – 5 Dollar Workouts

5 Minute – 5 Dollar Workouts

When it comes to exercise, a 5 minute workout beats no workout at all! So
ditch the excuses about not having enough time or money to exercise.
Because all you need is 5 minutes and 5 dollars!

Studio 5 Health and Fitness Contributor Melanie Douglass shares her cheap,
simple and effective workouts to get you moving every day!

I always say it: five minutes is truly better than none when it comes to
exercise. If you get up and did 15 jumping jacks – right now – you will burn
a few calories, get a burst of energy and improve the flow of oxygen and
nutrients to every cell in your body.

Sometimes we don’t work out because we “don’t have 30 minutes to spare” –
if that’s the case, try this! Here are five easy 5-minute workouts. You can do
1, 2, 3, 4 or 5 of them depending on your time and motivation levels. Mix
and match any which-way you want! But most importantly, pick one and get
started… chances are, once you get moving, you’ll keep moving and that’s a
priceless, positive benefit to “starting with just 5 minutes”.

Now, I know the power of “something new” (I use that excuse with clothing
all the time!) So these mini workouts are based on you trying a fun new
piece of affordable fitness equipment. Below I have listed 5 pieces of
equipment you can buy for 5-dollars or less! But if you don’t have the
money or resources to buy a few new workout tools, I’ve got “no equipment”
options listed as well.

Workout #1: Lower Body Burn

Equipment: 5# pair of ankle weights, Wal-Mart, $5.77
What to do: Weighted Scissor Lunges x 5 minutes
*Start easy for 60 seconds, then give it your best effort on minutes 2 – 5.
Strap on the ankle weights and step your right foot forward into a wide, long
lunge position. Your toes should be pointing forward. Press your weight
through your heels, jump up and switch legs, brining the left leg in front.
Make sure your front knee doesn’t push forward past your toes… it should
line up directly above your ankle at all times.

If you don’t want to jump: simply leave the jump out and lunge backward
with each leg.

If you don’t have equipment, then focus on using your body weight by
pushing hard through your heels and really contracting your abs and glutes.

Workout #2: Cardio Blast

Equipment: lightweight jump rope, Wal-Mart, $2.77
What to do: Jump rope variations x 5 minutes
*Start easy for 60 seconds, then give it your best effort on minutes 2 – 5.
Jumping rope is a great calorie burner! Sometimes people don’t want to
jump rope because it seems too intense… but this is 5 minutes – try it! Jump
rope and try these fun variations:

– Double leg jump
– Single leg jump
– Jack cross
– Boxer shuffle (side hops)

If you don’t want to jump: simply march in place or step up and down on a
stair. You can do marching variations the same way: single leg taps, tap
cross, etc.

If you don’t have equipment, then jump in place with the same variations.

Workout #3: Upper Body Sculpt

Equipment: 2# Walking Dumbbells, Wal-Mart, $5.77
What to do: Hold the dumbbells and “airbox” x 5 minutes
*Start easy for 60 seconds, then give it your best effort on minutes 2 – 5.
Stand with your feet shoulder width apart and hold one dumbbell in each
hand with the handle on top. Contracts your abs and pull your hands in front
of your face, now starting jabbing/punching forward with your palms down
and slightly punching across your chest to the opposite side. Punch in a
controlled manner (about 1 count per punch) and really contract your
shoulders and abs throughout the entire movement.

If you don’t have equipment, then just punch without the weight and go as
fast as you can!!

Workout #4: Abs & Core!

Equipment: Gold’s Gym Stability Ball, Wal-Mart, $6.77
What to do: Elevated crunches x 5 minutes
*Start easy for 60 seconds, then give it your best effort on minutes 2 – 5.
Find a wall or couch, sit on your ball, facing the wall/couch. Put your feet up
on the wall and lie back on the ball – the ball should be in the small of your
back and your core should be parallel to the floor. Check your feet, they
should be about shoulder level (a couch is the perfect height for this). Now,
keep your elbows wide and chin lifted, contract your abs and do a nice big
crunch, lifting as high as you and dropping down as lows as you can. Keep
the movement controlled and contract your abs the entire time!

If you don’t have equipment, then just lie down on the floor and do regular
abdominal crunches – you can count 3 counts up and 1 count down (then
switch it) to spice up your crunches for 5 minutes.

Workout #5: Thigh Shaper

Equipment: Short Resistance Tubes/Loops, Wal-Mart, $5.77
What to do: Speed skaters x 5 minutes
*Start easy for 60 seconds, then give it your best effort on minutes 2 – 5.
Place the tube around your ankles and start stepping side to side. Keep your
toes pointing forward (this is really important to work your outer thigh!)
Gradually make your step wider and wider, then bend your knees lower and
drop your glutes into a squat as you step side to side. To make this move
more intense – and to focus on your glutes – then start jumping side to side,
like a speed skater. Push your leg out and away as you jump and swing your
arms to add momentum and make the move burn more calories.

If you don’t have equipment, then just speed skate side to side without the
band (it’s still a fabulous exercise).

If you have questions or need more info, email melaniedouglass@gmail.com

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