Daniel Bourke leads a five-minute no-rest circuit called a 5-in-5: five rounds of face slaps, strikes, kicks, kick-sits, and burpees. He counts down and pushes you through, treating it like a pre-jiu-jitsu warm-up to shake off afternoon fatigue before dinner.
Chapters
5, 4, 3, 2, 1. You know, I usually do that countdown before the, before the end, before the start of each video, so I can like just roll with it after that. And it's pretty handy today because today we have a 5 in 5. It's day 29 of REPSARONA, and I've had one of those days. It was just full on. Had things on, got up really early, did some writing, did some physical labor and helping out a friend and whatever. And then I had a nap, but now it's time to cook dinner. And so I need some energy. So that's what this workout is all about. This little movement session is 5 in 5. It's an afternoon energizer. The theme is why not do the opposite. I was doing the opposite before of just yawning, but now it's dinner time. It's showtime. Dinner's like a performance in our family. So we have 5 movements. We're going to do 5 face slaps of left and right. Yeah, you'll see in a sec. Remember, this is an afternoon energizer. 5 kicks. 5 strikes, 5 kick sits, and then 5 burpees for 5 minutes. You might be saying, Daniel, where's the rest? Well, there's no rest, so that's all we're doing. We're just moving for 5 minutes constantly. I don't have much time, maybe you don't either, so let's get started. We've got the clock here, just a simple timer. 3, 2, 1. 5 face slaps, each hand.
Woo!
That's a way to get energized. Now 5 strikes each hand.
1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
5 kicks each leg. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Beautiful. Now 5 kick sits. We go down to the ground, shoot through. 1, 2, 3, 4, 5. Beautiful. Now, now of course you can rest whenever you need, but the goal is we're just moving for 5 minutes. 5 burpees.
Up.
Keep it up. You know, about 2 minutes ago I had the full-blown yawns. Now back to face slaps.
1, 2, 5, 6, 7, 8, 9, 10.
5 strikes, left and right. That's it, just keep moving, strike it out. Even if you lose count, it doesn't really matter. That's about 10. Same with the kicks. I'm feeling better already. The afternoon energizer. You know, movement is the cure. Feeling down? Just progress in some little way. That's about 10. Now we got kick sits.
1, 2, 3.
Burpees.
Up.
Keep it up. You know, these face slaps are what I do before a jiu-jitsu match. Got a little bit of nerves? Slap it outta ya! Now we have strikes. And fear is not necessarily a bad thing, you know. You can use it as energy. Or it's probably good in some cases because you may actually get hurt. And we got strikes. Almost halfway. Kicks. 6, 7, 8, 9, 10. Kick sits.
1, 2, 3.
Burpees, my favorite. Don't let me see you not clap it at the top. Beautiful.
Now face slaps.
Oh yes. Activate everything, all those nerve endings on the face.
Give your nose a little, little twirl around.
Some strikes. Man, if you're not energized after this, I don't know what else, because I'm feeling pumped already. Keep it up. Now we've got some kicks.
1, 2.
Pretend like you're a Stage Sow Dancer.
I can keep going with that.
Kick Sits.
1, 2, 3, 4, 5.
Beautiful. Down for Burpees.
2, 3, 4, 5. Face slaps.
That actually feels good when you do it, just give yourself a little bit of a knock around. Hey man, you got to cook your dinner soon.
Get ready for strikes.
Let's go. Beautiful. Now kicks.
1, 2. You can do knees as well.
Really throw that hip up. Keep it up. Kick sit.
And would you look at that?
5 in 5. How good was that? I'm feeling pumped. Don't do that too close to bed, otherwise it'll keep you up. I did it now because it's— what time is it? 5:19 PM. So 5 at 5 at 5. There you go. Time for me to cook dinner. Again, we did 5 left, 5 right slaps, 5 left, 5 right strikes, 5 left, 5 right kicks, kick sits on the ground, and then 5 burpees. Try that out. You could really just do any 5 movements that you want in 5 minutes, no rest. That's like a full body workout in 5 minutes. So stay safe, keep moving, and I'll see you tomorrow.
