5 Minute Trial

Scroll down for video demonstrations of the exercises. Some movement names may be unfamiliar, but the videos show you exactly how to perform them.

This workout is simple.
But simple does not mean easy.

Each round is 5 minutes.

You’ll start with 50 reps of a designated movement.
Once you finish the 50, you move immediately to the second exercise and continue doing the second exercise until the full 5 minutes is up.

There is no coasting.
Complete your 50 reps with intention, strength, and control

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This format builds:

• Muscular endurance

• Mental toughness

• Cardiovascular conditioning

• The ability to stay composed under fatigue

Pace the first movement intelligently.
Push the second movement with whatever you have left.

Control your breathing.
Stay steady.
Finish strong.

BONUS: This workout can stand alone as a complete session — or you can pair it with running for an added endurance challenge.

If you want to turn it into a hybrid endurance session, run 1 mile on the treadmill between each 5-minute round.

Equipment needed: Weighted bar, step platform, dumbbells

Exercise Demos Included: New to a movement? No problem.
Click any exercise name to watch a quick video demo so you can feel confident before you start.

The Workout

Round 1 – 5 Minutes
50 Squats
Burpees for the remainder of the 5 minutes

Round 2 – 5 Minutes
50 Sit-Ups
Pendulum Squats for the remainder

Round 3 – 5 Minutes
50 Alternating Reverse Lunges
Scissor Lunges for the remainder

Round 4 – 5 Minutes
50 Offset Thrusts (25 each side)
Clean & Press for the remainder