Strength Workout #5


Why Fives for Strength Training? | Brent Carter

Video taken from the channel: Starting Strength


Week 11 Day 5 //Full Body HIIT // Cardio + Strength At Home Workout

Video taken from the channel: Heather Robertson


Week 5 Day 3 // Legs + Biceps Strength Workout

Video taken from the channel: Heather Robertson


1 Hour STRENGTH & STRETCH WORKOUT at Home | Day Five of Five

Video taken from the channel: Caroline Girvan


Week 9 Day 5 //Full Body Workout // Strength + Cardio

Video taken from the channel: Heather Robertson


Week 2 Day 5 // Full Body Workout Strength + Cardio

Video taken from the channel: Heather Robertson


Week 5 Day 1 // Upper Body Strength Workout: Chest + Shoulders

Video taken from the channel: Heather Robertson

Aerobic fitness. Aerobic activity, also known as cardio or endurance activity, is the cornerstone of most fitness Strength training. Muscular fitness is another key component of a fitness training program. Strength training can help Core exercises.

The muscles in your abdomen, lower back and. Reps in the 1-5 range build super dense muscle and strength. Reps in the 6-12 range build equal amounts of muscular power, strength, and size. Reps in the 12+ range primarily build muscular endurance and size and also cardiovascular health.

Day 5: Chest, Shoulders, & Triceps. Flat Dumbbell Press – 5 sets of 20-6 (Pyramiding) reps; Incline Dumbbell Press – 3 sets of 6-10 reps; Hammer Strength Press – 3 sets of 10 reps; Cable Flys – 3 sets of 12-15 reps; Lateral Raises – 5 sets of 15-20 reps; Reverse-Grip Pull-Downs – 5 sets of 15-20 reps; Day 6: Back & Biceps. A good 5 day workout routine would be an upper/lower workout or push/pull/legs workout performed in a rotating training day fashion. You could also do an upper/lower or push/pull split with a “weaknesses” day as your 5th training day in the week.

Page 1 | Whether you’re into bodybuilding, power lifting, strength training or just getting started, these workouts and tips will help you reach your goals. At Fifty 5 Fitness, no one ever feels intimidated, overwhelmed, out of shape or out of place. “Love the workouts with Emily!!! She does a great job of changing up the workouts is very supportive and great at motivating us to push ourselves just a wee bit harder!5-Week Conditioning Plan. MWR Fitness is committed to the operational readiness of the Navy community.

This 5-week plan is designed to reintegrate physical activity. Individuals and Commands can use the NOFFS 5-Week Conditioning Manual and workouts to improve operational readiness and reduce the severity of the injury. This training approach is designed to hit your muscles hard three times per week and then allow enough time to promote growth and recovery. It has been most popular among strength-seeking lifters, because it has you training in the strength-building sweet spot of 70-80 percent of your 1RM on big lifts. 35+ million workouts completed each month by our amazing Fitness Blender Family.

500+ 500+ free workout videos for every fitness level + effective & affordable workout programs. 26+ 26+ years of combined experience helping people achieve their fitness & health goals. Learn More About Our Company.

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List of related literature:

Circuit training does a decent job of building strength, and it can be a good substitute for an aerobic workout, especially if you start and end with a fairly long aerobic warm­up and cool­down.

“Fitness For Dummies” by Suzanne Schlosberg, Liz Neporent
from Fitness For Dummies
by Suzanne Schlosberg, Liz Neporent
Wiley, 2010

To tap into a great array of strength-training exercises, cardio-workout ideas, and motivating tips, check out the complete exercise library at

“The Best Life Diet” by Bob Greene
from The Best Life Diet
by Bob Greene
Simon & Schuster, 2007

As you feel yourself getting stronger, add 2 reps every week until you are doing a total of 20 reps for each exercise (10 on each arm).

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

Some examples of traditional strength-training exercises are overhead press, bench press, biceps and triceps curls, leg presses, leg extensions and curls, calf raises, and abdominal crunches.

“The Athlete’s Guide to Diabetes” by Sheri R. Colberg
from The Athlete’s Guide to Diabetes
by Sheri R. Colberg
Human Kinetics, Incorporated, 2019

Strength comes from muscle resistance exercises—like simple calisthenics, push-ups, pull-ups, and sit-ups, and from working with weights.

“The 7 Habits of Highly Effective People: Powerful Lessons in Personal Change” by Stephen R. Covey
from The 7 Habits of Highly Effective People: Powerful Lessons in Personal Change
by Stephen R. Covey
Simon & Schuster, 2013

Strength-training activities, such as lifting weights, at least two times a week keep your body strong for sports and everyday living.

“American Dietetic Association Complete Food and Nutrition Guide, Revised and Updated 4th Edition” by Roberta Larson Duyff
from American Dietetic Association Complete Food and Nutrition Guide, Revised and Updated 4th Edition
by Roberta Larson Duyff
HMH Books, 2012

The most common exercises for building strength are squats, lunges, push-ups, etc.

“From XL to XS: A fitness guru's guide to changing your body” by Payal Gidwani Tiwari
from From XL to XS: A fitness guru’s guide to changing your body
by Payal Gidwani Tiwari
Random House Publishers India Pvt. Limited, 2011

A common strategy is to divide the program into upper body “push” exercises (i.e., chest, shoulders, triceps), lower body exercises, and upper body “pull” exercises (i.e., upper back, trapezius, and biceps).

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

One-repetition maximum lifts and stroke-simulated pulls on a swim bench are excellent for evaluating changes in strength.

“Swimming Fastest” by Ernest W. Maglischo
from Swimming Fastest
by Ernest W. Maglischo
Human Kinetics, 2003

Strength Training for Women.

“Fitness Instructor Training Guide” by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
from Fitness Instructor Training Guide
by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
Kendall/Hunt, 2002

Oktay Kutluk

Kutluk Oktay, MD, FACOG is one of the world's foremost experts in fertility preservation as well as ovarian stimulation and in vitro fertilization for infertility treatments. He developed and performed the world's first ovarian transplantation procedures as well as pioneered new ovarian stimulation protocols for embryo and oocyte freezing for breast and endometrial cancer patients.

Mail: [email protected]
Telephone: +1 (877) 492-3666

Bibliography: oktay_bibliography

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  • I never cease to be excited Heather’s workouts, it is fantastic. Today day 1 week 5 was filled exercises, which really good devised according to orderly plan to increase power and strength of participants of Program 12 weeks. I feel it. I become healthier ☺️ day by day. It is surprising but today exercise “Weighted Jacks” was easier than “Around the world”. I had to change dumbbells to a lighter poundage.�� Also exercise ” Rear Delf Flys” continues to stay tough for me��. I continue to raise my back during raising arms.

  • week 11 day 5 complete. OMG this workout was a tough one. almost didn’t finish the 2nd half but i worked through it. only 5 more days left until this program is complete.

  • Really enjoyed the workout however I would prefer if you tell that you are switching side instead of just switching because quite often I didn’t realise that you had switched side because of the position I was holding (example downward dog with leg lift or side plank left to right and so on). Thanks

  • OMG We’ve been HIIT all week, brutal workouts in a good way. We’ve got this!!!! I got this!!! My body is literally beat, and wet, I need a hot shower and some nourishment. Feeling great Thanks!!! Now on to W10 next Monday.

  • Omg! I haven’t finished yet but I feel stronger than I ever have. I can do stretches I normally can’t do. Ok, I’m a kid but I feel strong. I’m gonna finish it after I go get my socks that I left outside.

  • Week 5 Day 1 done! Heather, thank you so much for providing such professional & challenging workouts! Can’t wait to see the changes in my body during this second phase!

  • I just watched a video telling me to do 8-10 reps. Can we get all you guys together and get one answer? Im just going to do 7 reps for now.

  • Hi Heather, I have been following the 12 week program. Quick question, my objective is to loose weight. I see this phase is about toning and strength. Should I redo Phase 1 or continue with Phase 2 to loose weight? Thanks!

  • There are more than one way to skin a cat. I worked out with ”PEANUTS WEST ” For over one yr. Zuvers gym in Costa Mesa ca. He was hard to understand because he was ADHD.It took a lot of years to go by before I realized he knew what he was talking about.He was like a little boy at times.A true LEGEND.

  • Finnish the weekend with this workout. This was the second time I’ve done this workout!! Loved it especially when I take note of my progress������
    Have a blessed day/night.
    Looking forward to the workouts to come this week ������

  • The first day of week 5 and it was not that hard for me to do it.. so I’m happy and thankful with my body (I was not sure it was strong enough) and with you heather for this amazing job. Love the way every week it’s getting harder, but with a body getting in shape to face it. A deeply thank you!

  • I was really worried about the first day of week 5 but then i saw it was upper body strength something I love more than cardio:), still a challenge and I loved it!

  • I was having plateau and decide to change my routine to Heather. This is the best decision i ever made and now on the 5th weeks i loose about 6kg.

  • Week 5 Day 3 DONE! Feeling good! Jumping is still a little bit of an issue but luckily the exercises are easily adjustable to low impact. Love it!

  • Hi! I was so tired today after whole week of heavy workout. This routine helped me relax and unwind. My body is feeling so light after doing this. Luv you Caroline. Can’t thank u enough ������

  • The streching workout really works, yesterday i did your 1hr fullbody with dumbell, and i had back pain, cant sleep last night. But after i did this streching exercise, i feel much better now. Even i can’t do all your moves, my body is not flexible enough, still can feel the impact.. So really enjoy the workout. Thanks a lottt..

  • Enjoyed this workout and the 12 week programme, but this was the first time I’d used the stability ball, and have to say, it could’ve been dangerous with weights in my hands and the ball moving from side to side �� Can you please tell me Heather, how your ball remains so still? ������

  • Done! love your workouts! Also, today was the first workout I can honestly say I did 100%!! usually Im only doing 90% and then ‘forgive’ myself.. but not today! and hopefully not anymore:) Thank you Heather.

  • I look forward to your workouts every day! Just did this one and am feeling so strong ���� Much love, Heather! Thanks so much for these ❤️

  • Hi heather! I love doing all of your workouts and especially love the music you use! Do you have a playlist you could share or where do you get your music from?

  • I had to do this workout.. since I did the isometric workout yesterday. The isometric and stretch combo is worth it. And everyone should give it a go. Thanks coach!!! Glad I found you. ������

  • Week 5 day 3 completed! Today I struggled with the froggie jumps in the 2nd circuit! I worked out in the pm instead of the a.m. That may be one of the reasons!

  • This week has had me feeling discouraged, but then I get to shadowboxers on day 5 and power through the full 45 seconds and think back on the first time I encountered these when I could barely do 5 at a time.

  • Heather! Thank you so much. You’ve helped me keep my sanity during the Shelter in Place! I’ve done every workout so far and heading into week 5 with you. Thank you so much providing this!!!

  • Whew week 5 is kicking up the intensity HARD! Did this class yesterday and my legs are seriously feeling it today. The last two months have been the most consistently I’ve worked out in a long time, and that’s largely thanks to this series. Thanks for putting out these videos!

  • I am really enjoying this 12-week work out program!! It’s the perfect amount of challenging so that I can continue the next day. For today’s stability ball exercises I used a chair worked perfectly for the first two, but for the hamstring curls I was getting cramps lol.

    One remark though: sometimes in the cool down there are no stretches targeting certain areas that we worked during the session… For example, there didn’t seem do be anything here for the hamstrings, and I’ve also noticed it after some session targeting abs… Of course I do them myself anyway so it’s all good, but it’s just something I’d notice and thought I’d share.

    Otherwise, I am crazy about these work outs and I’m super grateful for what you made for us!! We love you <3

  • Like these workouts no jarring or complex moves. They just patiently and deliberately wring me out. The last was the most difficult for me, yoga is my Achilles heel. Rather proud of myself for getting through all five in a week… thanks.

  • I never liked the idea of anyonr ‘kicking my butt’ until I found your workouts on YouTube last year!!�� Seriously, so thankful for you!

  • Wrapped up week 2 this was great and of course a challenge I got on the ball and said ball dont fail me now lol
    Thanks @heather robertson

  • Phew, that was challenging! So important to keep up our strength and positive minds with life at the moment. Stay healthy everyone x

  • hilarious. arbitrary cut it off at 20 and then completely ignore the blood flow as a factor in force production. this maximizes the ability to overpower the system, which has use but is not most important in sport or life. what you need is the ability to recover thoroughly and quickly. more reps got uses, don’t sleep on it. were still learning a lot about how the human body works.

  • Absolutely loving your workouts. I do 6 /7 workouts a week and love how I can choose a different one each time. I don’t watch anyone else now.. Thank you Laura

  • Gay and creepy: wearing tight pants to show your man-hog. Tell Hercules Coach Carter (not the black one) to get himself a full-length mirror.

  • I am extremely happy to discover you here, among plenty of offers the only one efficient as much as possible:) this one week turned out to be really productive unlike the whole year attempts to train and see the result. Thank you very much! I found my trainer:) Wish you good luck and stay safe with us:)

  • Going to start phase 2 and I excited. Thank you so much for these videos Heather they are Brilliant. I do have to modify some exercises but I am getting stronger.

  • This is hilarious bullshit. ‘What’s the midpoint between 0 and 20?’… ‘5’. I’m rolling on the floor with laughter. But I’ve learned a good word today ‘Broscience’. Always love it when the science becomes pseudoscience and gets the ‘hyperpump’. Like HIIT training.

  • I love this program. The 2nd week is done! And my size dropped by 1 cm everywhere (waist, belly, hips,…). I also tracked my macros. I’m proud of myself. Let’s go for the 3rd week.

  • I didn’t feel like exercising today bc my body was feeling tired and I remembered this video and I decided to do it. I feel amazing now. Thank you Caroline =)

  • L.O.V.E. The calorie burn in this new phase is CWAZY!!! Even with my modifications for my 52 yo self. Thanks for getting me out of my head and into my body Heather….during this quarantine. I live in Ohio and tonight at midnight we go on official “stay at home” only essential businesses are open and it’s enforceable by law. For my fellow enneagrammers out there, as a 6 with a super strong 5 wing, exercise is so so important….Heathers workouts are just what I need. Thanks again! <3 stay safe my friends.

  • After 3 hours completion of workout day 3 week 5 I am still hot. My ears even burn����
    It was amazing workout!���� Frankly, I didn’t keep up with Heather in the first circuit. I caught her in the exercise “Double pulse” but it was the toughest. It crushed me down though second circuit inspired me��.My favourite out from it is exercise “Prone kick up”, it is loved.❤️

  • I’m still hanging in there at end of week 11. Started at the beginning of isolation, but am back at work now (teaching) but have managed to fit workouts into my morning routine. I can now say I can finish a push up set properly without having to drop to knees, so all those at the beginning thinking this is too hard, keep going you definitely build strength and improve greatly. I still whinge when I see a push up or burpee set coming up that hasn’t changed. Lol ��

  • How did Heather know I was getting lazy with my reps. ��Now I find myself switching out my weights more. Gotta get through those 12 reps!

  • I loved this work out just a little but if jumping, my knees are hopefully getting stronger but I have alit of trouble with the scissor lung jump move where you switch legs mid jump and land in a lung my knees wanted to give out last Sunday ��, but I’m hanging in there this is the first time I’ve committed to any program so thank you i love this 12 week program ❤

  • Another amazing workout to start my day today:) 
    Thank you so much for an awesome routine. This is a great mix of yoga (which I love), but with a bit of extra oomph to get you fired up which makes it even better when you need to feel some burn!! 😉

    Love it, and love your channel:) x

  • Loving these workout! Thank you so much for your servant heart to post these for FREE!! Many blessings to you, Heather! You make every move look so smooth and easy! The ball and I have a long way to go to make it to BFF status! ����

  • So happy I found you! Your workouts inspire and challenge me so much. This stretch sesh is much needed. THANK YOU for quality content!!!!!

  • So there was one day a few weeks ago that was all hip thrusts and one leg things with the ball? yeah I thought that was the hardest daydon’t know why but this day just crushed all the other days for me.

  • Damnnnnn this workout killed me i loveddddd sweating like that after monthsss!!! I don’t like workin out much but ah she has become my by far favourite fitness tuber ❤️❤️❤️❤️

  • I really feel stronger thank you so much heather❤, I use to struggle a little bit with the push ups especially in the last rounds but in today’s workout i nailed all of the reps.

  • That was killer, alley body shakes. Wow!!!! You are super amazing. one day i will be able to do all of your workouts with calm and easy face like you. love you!!!! Thank you for inspiration and this beautiful 12 weeks program.

  • Hi Heather! ����‍♀️ I have been loving your workouts so far! The variety of exercises and shorter length of each day keep me going, and I love how I feel afterward! Thank you so much! Can’t wait to start Phase 2 next week! ����

  • I did not have motivation to do the exercise today after hours of excuses I decided to do it. Happy to say I really enjoyed it I even used my 5kg dumbbell ���� all the way I dint swap for 3kg like I normally sometimes. After watching heather doing prone kick up I thought she is crazy �� lol I loved it my favourite one now I hit the repeat button twice every time. All the excuses my leg hurts my feet lol all disappeared now when I finished��.

  • Day 5 completed. Really enjoyed the 5 day challenge. Going to keep going with all the new ones you post. Just a quick question which leggings do you favour? So hard to get good fitting comfortable ones. Thanks again ��

  • i was really weary of week 9 after reading all the comments about how brutal it was…. Im really proud that i felt prepared to face this week with all its challenges!

  • I should have upped the weights for this one! Felt my legs burn but could walk up the stairs without them feeling spongey. Such a shame. So proud though, haha! Thank you!

  • I’ve been doing it for 5 weeks and I love it. The only thing I would like it’s a little more variations instead of so many exercises that include squats. Otherwise, great routines!

  • That was my first time using a stability ball for my hamstrings. My bridge position was a little weak bcs I felt like the ball was going to roll out from under me, but I did feel it in my hamstrings, so I must have done ok:)

  • Mate have you heard of the prilepin curve? It is an isoquant curve that equates weight and reps to a 1rm. So if you do 20 reps at 60 percent of max, it is equivalent to a 10 rep set at 75 percent of max and 8 reps at 80 percent and 5 reps at 87.5 percent. The 1rm is always the same.
    Your reasoning is not the reasoning for 5 by 5.

  • Thank you Heather so much for these workouts! I’ve surprised myself at how focused and on track I have been with these workouts! I haven’t really noticed much of a change in the scale but I definitely feel stronger and see definition in my arms. You are so awesome & have inspired me so much! I’m excited to start week 5 tomorrow!!!! ��

  • My 2nd Week compleated!! Yeah!!!, Today was W2D5 + HIIT CARDIO + CORE, great program, great wokouts, great lady!!! Thank you Heather!!!!

  • Heather I am going to complete your 12 week workout program.Can I repeat this program because I am feeling much change in my body.

  • At 65 and having started lifting weights (cement filled plastic, an old suitcase for a bench press, pull ups for arms) at 15, I have tried a lot of different rep protocols. In retrospect, it seems I made the best strength gains doing 6 sets of 6 or 5 sets of 5.
    I have since moved to a lot more bodyweight exercises and due to my age and old injuries, I don’t lift anything heavy now. But I think there maybe some truth to the 5 rep idea, even if devoid of any exact explanation in this video.

  • I can’t believe I just finished week 9.. like I’m about to be on week 10??? What?? I don’t think I’ve ever committed and sticked to a workout plan ever! This is amazing, my progress has been amazing, thanks Heather!

  • Hi Heather! I just discovered your channel and have been using it for my strength training days since the gym is closed. I’ve done 3 of your full body dumbbell workouts and they have all seemed very heavy on shoulders and triceps. Is that intentional? If so, what’s your reason? Not criticizing at all! Just curious! I think your videos are great and I’ve shared them with a bunch of gym friends:-)

  • Heather, I can not believe you offer all of this for free! You are the best. The workouts are challenging, fun, simple, no talking, done at home and all of it with great music. THANK YOU THANK YOU!!

  • If you don’t have a stability ball, you can lay on a couch or a chair. (etc.) It should act like one and it might even be easier cause it doesn’t move around like crazy.

  • I had to take a few days to mentally prepare before starting week 5. I thought it would be too hard and I wouldn’t make it through. But lo and behold, I finished it. Years of unhealthy thinking patterns make me second guess what I’m capable of but today I realized that I don’t have to listen to those thoughts. They are untrue. Thanks Heather Robertson for your videos and inspiration.

  • Heather your workouts have helped me get through the pandemic and continue to workout. I look forward to your workouts and I appreciate all that you do. Thank you so much!

  • Great workout! Your videos are so very well balanced and the exercises varied, keeping things interesting. Thank you for your commitment to helping people get fit and healthy.

  • I did it twice, I want to challenge myself and it was great! I don’t think That I can complete it. But I DID! Thank you so much. ����

  • It is the end of week two and I enjoy being immersed in the Heather’s workouts and her program in general ��������It is made perfectly in all areas healthy lifestyle: workouts, meal, music, the trainer herself directly.��
    This morning I did one exercise “1-Arm Chest Fly” with great effort because I have still weak arms��✍️
    My favourite exercises of this workout “Plank Leg lift” and ” Mountain Climber”.����. I feel I am enjoyable lifestyle of Heather!

  • I have absolutely loved these 5 days of training with you. My whole body is shaking ��. Thank you very much Caroline, an hour with you helps me deal with the stress of having a baby. Please more training like these and maybe you are encouraged to make us a monthly calendar (with videos that you already have and with new ones) on what we should train every day. ☺️����

  • New subby! My body really, really needed this. I didn’t know if I could finish the entire hour, but I did. Thank you!��❤����‍♀️��������