Day 5 runs on jumping jacks and uses everything else as punctuation. The circuit is 20 jumping jacks, 4 twists, 20 jumping jacks, 4 knee-to-elbows, 20 jumping jacks and 4 staggered deadlifts. One trip through all six is a set, followed by 2 minutes of rest, for 3, 5 or 7 sets depending on the level you picked.
Sixty jumping jacks per set keeps the engine running, and the three small blocks between them each add something the jacks do not. Twists rotate the trunk with the guard up, waking the obliques between bouts of straight up-and-down movement. Knee-to-elbows bring one knee up to meet the opposite elbow with the hands behind the head, which is rotation again but with a hip flexor demand attached. Staggered deadlifts are the outlier and the most useful: a hinge at the hips with one foot set behind the other, arms hanging, loading the hamstrings and glutes of the front leg while the cardio work is still live in your legs. Four reps each means two per side, so they arrive and pass quickly.
Keep the jumping jacks full range, arms all the way overhead and feet all the way out. On twists, rotate through the ribs and keep the hips facing forward. In knee-to-elbows, bring the elbow and knee toward each other rather than crunching the head down to meet the knee. For the staggered deadlift, push the hips back, keep the back flat and the front knee soft, and stop when you feel the hamstring load rather than when your hands reach the floor.
Sixty jacks a set with three short detours, and the detours are where the day quietly does its real work.
Make it Harder: Take the jumping jacks to 30 in every block and leave the rest as printed.
Make it Easier: March the jacks out wide and back in rather than jumping them.
