Day 5 - Putting It All Together Challenge

All right, Aqua Training Bag Community. Coach Dan Palacios here with our 5x5 Fitness Challenge.

And today is day five, we’re putting it all together. That’s cardio, strength, power, balance, coordination, all in one workout. This is what it all comes due, we’ve laid our foundation, and it’s time to get to work. Let’s step in the ring and make it happen with our Aqua Training Bag.

We’re starting it off with our warmup. We’re getting to work here, going to get that heartrate up. Jog it for about 10 seconds, getting that blood flow going. Going into jumping jacks, get the heart rate going. Stay light on our feet, and learn to really put it all together. We’re out here to make it happen, build some muscle, get healthier, get stronger every step of the way. Going forward and back, dropping to some squats, get the hips going here. Make sure we’re driving our hips down and back, putting our weight into our heels and feel every rep squeezing through. Let’s go into a reverse lunge, build on that balance, one, two, three. Reverse lunge, one, two, three. Single leg, one, two, three. One, two, and three. Good.

Let’s go a little bit into our combo work on the bag here. We’re doing a jab, cross, hook, uppercut. Jab, cross, hook, uppercut, just going light, getting the shoulders popping, getting that blood flow moving, getting that heartrate up. Switch sides. Jab, cross, hook, uppercut. Jab, cross, hook, uppercut. Jab, cross, hook, uppercut. Let’s put a little bit of that rolling into it. We’re going to go jab, cross, slip, slip, hook, uppercut. jab, cross, slip, slip, hook, uppercut. Jab, cross. Jab, cross, slip, slip, hook, uppercut. Other side, jab, cross, slip, slip, hook, uppercut. Jab, cross. Jab, cross, slip, slip, hook, uppercut. Jab, cross, slip, slip, hook, uppercut. All right, we’re building it up here, let’s get into our coil stretches. We’re going up on the one side, stretching the other, switch. Switch. Switch. Switch. Switch. Switch. Switch. Switch.

Let’s go into a compression squeeze on the ball. One, two, three. One, two, three. One, two, three. One, two, three. Building up that power, building up that strength by building some muscle and getting strong with this Aqua Training Bag.

Let’s go into our pushups. If you need your workout mat, get your workout mat. I’m going right on the floor. One, engaging the core, squeezing the glutes, keeping the shoulders tight. Five, six, seven, eight, nine, and 10. Lay right down. We’re going into our cobra pulls. One, two, three, four, five, six, seven, eight, nine, 10. Let’s pop up.

Let’s put a little bit of our balance work into it. We’re up on one leg, we’re throwing jab, cross. One, two, three, four, five, six, seven, eight, nine, 10, 11, 12, 13, 14, 15. Switch legs. One, two, three, four, five, six, seven, eight, nine, 10, 11, 12, 13, 14, 15. Up on one leg, throwing with a little bit more power on the opposite side One, two, three, four, five. Switch legs. One, two, three, four, five. Now, let’s put some of that coordination to it, jab, cross, slip, roll, hook, uppercut. jab, cross, slip, roll, hook, uppercut. jab, cross, slip, roll, hook, uppercut. Other side, jab, cross, slip, roll, hook, uppercut. jab, cross, slip, roll, hook, uppercut. jab, cross, slip, roll, hook, uppercut. jab, cross, slip, roll, hook, uppercut.

All right, so time for the ultimate challenge here. We’re going to throw a really big combo, it involves a lot of power, coordination, and movement, right here. We’re throwing jab, cross, slip, slip, hook, hook, roll, roll, uppercut, uppercut. Make sure you move to the bag when it gets out of your way. We’re going, jab, cross, slip, slip. We’re going jab, cross, slip, slip, hook, hook, roll, roll, uppercut, uppercut. Jab, cross, slip, slip, hook, hook, roll, roll, uppercut, uppercut. Jab, cross, slip, slip, hook, hook, roll, roll, uppercut, uppercut. That’s a pretty tough combo. And once this bag gets to swinging, it’s a lot harder to keep up with it. Make sure you move to it, and that does it for our 5x5 Fitness Challenge. We’re going to put this entire workout together for three to five rounds, and it’s going to absolutely blast your entire body.

All right Aqua Training Bag community, that does it for our 5x5 Fitness Challenge.

Thank you so much for following along with me for our cardio, strength and power, balance and coordination workouts. And then our final challenge, putting it all together and really getting that full body work done right here, on the Aqua Training Bag.

Make sure to head over to AquaTrainingBag.com, check us out over there. Follow along for all of the workouts that we’re going to have available for you after this. And we’ll see you next round!

P.S. Want to learn more about me, Dan Palacios? Visit my website, Kinetic Training at LiveKinetically.com and follow me on Instagram at @livekinetically