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Elevate your fitness with Kayla's New 5-Day Challenge

Fitness Blender 5-Day Challenge Day 1: Lower Body Strength Training Intense Supersets with Bored Easily Burnout Round

40 Min • Lower Body
  • View on YouTube
    • Training Type Low Impact, Strength Training, Toning
    • Equipment Dumbbell, No Equipment
    • Membership Free


    Welcome to Fitness Blender’s Free 5-Day Challenge! We are so excited to be able to offer this new challenge, and we are really excited that we were able to build it with our team. We’ve lined up 5 fun, intense days of workouts to create a smart challenge for you to enjoy. This time around, our 5-day challenge is actually a full 7 days, including an optional recovery workout on the 6th day and a meditation on the 7th. 

    Here’s a lineup of what to expect:

    • Day 1: Lower Body Strength + HIIT with Kelli & Daniel
    • Day 2: Upper Body Supersets with Cardio Bursts with Tasha
    • Day 3: Bodyweight Core and HIIT Cardio with Kayla    
    • Day 4: Upper Body Compound Strength Sets with Brian
    • Day 5: Lower Body Strength Training with Amanda    
    • Day 6: Active Recovery for Mindful Strength-Building with Marina (optional)
    • Day 7: Post-Challenge GM for Relaxation and Workout Recovery with Haley (optional)

    Add this 5-Day Challenge to your workout calendar where you can reschedule and mark complete, just like one of our programs. If you enjoy this challenge, check out the new 4-Week FB Strong that just launched. It uses the same theme as the challenge (Strong) and it uses a unique Plus workout every single day (no repeat workouts!).

    We are just about to hit a fun milestone; this week Fitness Blender will officially hit 1000 workout videos total! And that number is still going up — quickly. If you enjoy our workout videos and this 5-Day Challenge, please consider helping us continue to do what we do by sharing our work with friends and family. We don't advertise at all, in order to help keep our prices low, so word of mouth is important for us. However you use our work, we are grateful for the people around the world that use Fitness Blender and we're really glad you are here.

    About this workout
    Day 1 starts off strong with intense lower body strength supersets! We’ll begin with a cardio warm up — make sure not to skip this, but as always, feel free to extend the warm up. You will want to be nice and warmed up for our lower body strength training. The first half of the strength exercises are in groups of 2 in an AB/AB Format (4 minutes per group, 4 groups total). Once we’re done with those supersets, we move on to a round of burnout strength moves that use our signature bored easily format (no repeat exercises). Many of the bored easily style intervals can be modified to lean toward either pure strength or a HIIT-style cardio burnout: decide what you want to focus on most and what will best serve your needs today. 

    I've provided the amount of weight I'm lifting — this is in no way a suggestion of what you should lift. If you're using dumbbells today, aim to choose a weight that has you struggling to complete reps (without sacrificing form) by the last 10-15 seconds of each active interval. 

    Note: while this workout is part of our Free 5-Day Workout Challenge, it can also be enjoyed as a standalone workout.

    Workout Structure
    5 Minute Warm Up (30 Seconds each, 10 intervals)
    26 Minutes Strength: A combo of strength supersets & bored easily single set lifting
    5 Minute Cool Down and Stretch

    Warm Up: 30 Seconds per Interval
    Side Step Arm Cross Swing
    Jog in Place
    Slow High Knee Pull + Kick Combo
    Butt Kickers
    Good Mornings
    Standing Jackknife to Reverse Lunge (Alternating)
    Squat + Side Kick or Leg Raise
    Lateral Jumps or Steps + Knee
    Side Lunge to Curtsy (Alternating)
    Side Step Squat + Tap Back or Lunge (on inside foot)

    Strength Workout: 45 seconds on, 20 seconds off, twice through each group in an AB/AB format. The last round is bored easily style and uses one single set
    Goblet Squat - option for assisted single leg descent (Kelli is using 16 lb or 7.3 kg total)
    Deadlift (Kelli is using 24 lbs or 10.9 kg per hand)

    Side Lunge + Center Jump - holding dumbbell goblet style (Kelli is using 12 lb or 5.4 kg total)
    Clean and Press (Kelli is using 10 lb or 4.5 kg total)

    Water Break 

    Lunge to Front Leg Raise (Kelli is using 12 lb or 5.4 kg total)
    Sumo Squat to Side Leg Raise (Kelli is using 16 lb or 7.3 kg total)

    Side Lunge to Curtsy Lunge to Ski Squat  (Kelli is using 12 lb or 5.4 kg total)
    Sumo Deadlift (Kelli is using 20 lbs or 9.1 kg per hand)

    Burnout Round Single Set // Bored Easily Sets: 45 seconds on, 20 seconds off, one set
    Side Step Squat + Single Leg Negative (Kelli is using 12 lb or 5.4 kg total)
    Single Leg Deadlifts (Alternating) (Kelli is using 12 lb or 5.4 kg total)

    Jump Squat Burnout or Weighted Squat
    Lunge Pulses (switch halfway)

    Water Break 

    Calf Raise + Single Knee Drive (while holding calf raise, lower and repeat)
    Squat Jacks or Narrow Squat to Wide Squat

    Butterfly Bridge (feet pressed together)
    Double Leg Lift Bird Dog (hold arm extended while completing 2 leg extensions on 1 side then switch)
    Single Leg Bridge

    5 Minute Cool Down (30 Seconds each, 10 intervals)
    Active Side/IT Stretch
    Quad Stretch
    Other Side
    Straight Leg Toe Touch to Rounded Back Toe Touch
    Walkdown to Down Dog
    Runners Stretch
    Other Side
    Thread the Needle Hip Rockers
    Deep Glute Stretch
    Other Side
    Full Body Stretch 

    We hope that you enjoy this challenge and that it's fun and helpful to you. Don't forget to check out our new 4-Week FB Strong Program

    Thank you for working out with us!

    Daniel and Kelli