Spartan Master Coach and explosive athlete Poppy Livers’ "5FOR5" workouts are genius.
When you’re not following a strict training program, designing your own daily workouts can quickly become stale or ineffective, even for the fittest athletes.
Poppy’s maintenance mode program design is simple: 5 exercises for 5 rounds. If he’s feeling energized and ready to go hard, he’ll move quickly, explosively, and perform for time. If a lower-intensity or a more recovery-focused workout is on the agenda, he’ll digress the movements to the basics and move at a more casual pace.
Next time you’re forced out of your usual routine — or if you’re just looking for something new to avoid a burnout or plateau — try this tough 5FOR5 from Poppy.
The Poppy Livers Workout: 5FOR5
Perform the following exercises for 45 seconds each, with 15 seconds of rest. Complete a total of 5 rounds.
1. Goblet Reverse Lunges
2. Med Ball Slam to Hurdle Hop
3. Offset Farmer Carries
4. Bench Press
5. Renegade Row to Push-Up
The Spartan Equipment of Choice
If you want to start doing 5FOR5s at home, here's three things you need to buy right now.
1. You can never go wrong with a quality kettlebell. Lift it, pull it, press it, swing it. Go with a Cast Iron Kettlebell from Titan Fitness. You get quality at an affordable price.
2. If you want to train like Poppy, you need a plyo box. We like the 3-in-1 Wooden Plyo Box from Titan Fitness so we have plenty of height options to work with.
3. And you can never fail with a pair of dumbbells. Pick up a few sets of Rubber Hex dumbbells from Titan Fitness.