Workout #5 by The Journey

Workout #5 is here!  Are you ready to see what you can do with this workout?  


I have to admit…this workout is one of my favorites that I am sharing.  I am not going to promise you that you will have “toned arms ready for tank tops in 2 weeks” or “sexy abs by summer” or that you will “lose 10 pounds in 2 weeks” from these workouts.  My spam folder is flooded with these fitness gimmicks on a daily basis and it really upsets me that companies can lie like they do.

Don’t believe that they lie?  I actually just read an article the other day that talked about how a company paid someone for a before and after picture for a protein powder they were selling.  The photo was was supposed to be short amount of time because that is what is advertised with the product but they were ok with getting the picture after a year had passed AND they were ok if the person didn’t even use the product.  DO NOT believe what is being advertised to you with all the “get thin quick” type of ads.  What works is hard work, moving more and getting out of your comfort zone, changing eating habits to healthier foods and taking small steps.  If you start little and take small steps you will reach that big goal that is in your mind.

I double dog dare you to try doing these consistently for at least 2 weeks.  🙂  That is a small step.  Once you complete two weeks…build on and do a different workout or add on to the number that you do.  Just KEEP moving forward.

What is in Workout #5?  Just a few of my favorite things!  Squats, planks and a variation of a deadlift that anyone can do.  Ok, planks are not one of my favorite things but I do know and recognize the value that they give to improving your core as a whole.  The best part of these three exercises…your body has to work together which means, you are using more muscles at one time than if you were standing and doing bicep curls or some other isolation exercise that only worked one muscle group.

How much does this cost?  It’s FREE!  All it takes is a click and then some effort from you.

How to Get Workout #5…just click on the link below and you wil receive a .pdf of the workout that is complete with a way to track your exercises too.

PDF Version:  The Journey Workout 5

We also have Workout #1, Workout #2 Workout #3 and Workout #4 available at The Journey that are free for you to use. Click on those links, print off the workouts and challenge yourself to do at least one of these for 2 weeks.  If you are new or just starting an exercise program again I would suggest starting with Workout #1.

images (14)Here are a few FAQ about the workouts with The Journey:

Q.  Why are these workouts only for 2 weeks?

A.  The reality is that most people who start a workout don’t last longer than about 2 weeks.  These workouts are geared to those who are just beginning an exercise program.  If you don’t get burned out, you feel like you can accomplish these smaller workouts and have a shorter deadline, the chances are that you will finish this 2 week program and continue on to the next workout.  We want you to succeed in this journey…that is why it is set up with small changes.  (Now think…when was the last time you actually worked out more than 2 weeks on a consistent basis?)

start somewhereQ.  I see a lot of month long programs and have great challenges on them, like 30 crunches a day.  By the end of the month it says I should be doing over 100 crunches a day.  What are your thoughts about those?

A.  I think it is great that people are putting these programs together.  There are a lot of them out there.  I don’t see a beginner doing these types of workouts though.  Some women are just not given abs of steel naturally (or can do the 20 pushups or whatever the big challenge is for the day).  With the way our bodies are and the amount of fat that most of us have, we probably have some core work ahead of us and 30 crunches right off the bat is pretty unrealistic.  It is a good goal, but unrealistic for most beginners.  How do I know this?  The first time I seriously started doing crunches I could get to about 10 or 12.  This is after I had already lost 60 pounds.  After doing crunches week after week…I can get above 30 now but it really takes time and it takes work, consistently.  If you haven’t been doing crunches or other ab work these types of programs probably won’t work.  You will go to do your first set on day 1 and get frustrated because you can’t even get to that first number.  Day 2 you have more crunches on that to-do list and you will see the end goal as something that will never happen and you will just give up.  That is what most people do with these 30 day programs that aren’t set to the level of fitness that they are currently at.

A.  I noticed that there is an exercise on the list that I don’t like?  Is it ok if I skip it?

Q.  That depends.  If you want to change because of an injury and do a different exercise that works better with the injury, yes.  You can write a comment, send us a message and I can even give you a different exercise so you can make sure that you are working similar muscle groups and help you figure out different options as you work through the injury.  If you want to skip the exercise just because you don’t like the muscle pain and the sweat that you are experiencing as a result of doing the work, no.  Exercises aren’t necessarily always fun and the ones that get you out of that comfortable zone are the ones that you probably need the most work with.  So, just do the work.  After week 1 you will see that week 2 is not as bad.  😉

images (20)A.  If I am having trouble doing the total number of exercises at one time, what should I do?

Q.  This is a great question because it is something everyone has faced at one point.  Here is an example of what you can do.  For this workout specifically we have an exercise called wall sits.  Wall sits sound easy but they will challenge you.  If you can’t hold a wall sit for 20 seconds, go as long as you can.  Write that number down and use that as your starting point.  Everyone has a beginning point…it is ok if you can’t start at the number we have listed.  The next time you do the exercise try to improve on the previous number.  You should focus on improving each time.

A.  I am already doing some workouts, is it ok if I do these too?

Q.  Sure!  If you aren’t a beginner, just know that these really aren’t designed for you.  These are great to add on to a current workout though.  You can also increase the workout by adding on to the time or the reps for each exercise too.

Thanks for joining at The Journey and keeping up with these workouts!  You will be so glad that you are here and we would love to hear your story.  Comments, follows and “likes” on our Facebook page are ways we know that The Journey is helping you.  🙂

Find out more about The Journey at our About page.  We have giveaways too…yep, we like to give things away.  Check those out at our Giveaway and Sponsors page.

Jessica Williams

Jessica Williams


Jessica is a mom to three, wife to one 😉 and has had a journey of losing over 80 pounds that was featured on The Huffington Post.  She likes to have fun while exercising and has three favorite things: boxing, lifting heavy weights and indoor cycling classes.  She is a certified indoor cycling instructor and enjoys motivating others to get healthy and reach their goals.


2 thoughts on “Workout #5 by The Journey

  1. Sarah J.

    LOVE it! Thank you! Just got home from first MOTR of the season… great workout. But I do plan to print off these workouts, great idea & thanks again!



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