The 5×1 Method for Quick Strength or Cardio Workouts

When you’re just starting out as a trainer and still learning how to program great workouts (especially tricky strength workouts) it can be overwhelming trying to mimic complicated drills and programs.

I faced this problem too.

So back when I was starting out, one of the tools I relied on in my training a lot was something I call the 5×1 Method.

It let me create workouts very quickly for a wide range of fitness levels.

How It Works

The 5 in 5×1 stands for the number of exercises.

So to start, pick one muscle group or movement and then select 5 exercises or variations of an exercise that focus on that area.

Here are some ways you could pick your 5:

• Progression or Regression – each exercise gets gradually harder or easier in some way
• Plyometrics
• Movement in a different plane – pick variations that get them moving laterally or rotating as well as moving forwards and backwards
• Adding or removing equipment
• Static isometrics – holding a movement
• Partial repititions – same movement but now they do a half rep between each full rep
• Walking or travelling variations

Alternatively do a full body version with 5 completely different exercises.

For example:

I want to focus on pushing so I pick:

1. T-Switch Push Ups (rotation)
2. Push Ups w/ Lateral Step (lateral)
3. Standing DB Shoulder Press (weighted)
4. Bench Dips (regress to a more isolating movement)
5. Plank w/ Knee Tap (isometric)

The 1 in 5×1 stands for the time.

Campers will do 1 minute on each exercise with no rest in between so you’ll want to quickly demonstrate all 5 movements before it begins.

Using 5×1 in a Group Fitness Workout

Being 5 minutes long, this method lends itself nicely to finishers, warm ups and even filler drills that you use between longer or more complex workout ideas.

Keep some favourite 5×1 combinations handy on your phone or tablet so you can use them on the fly when you need to add 5 minutes to a workout or to keep your campers moving while you quickly set up the next drill.

Sample Workouts

Here are 3 example workout ideas I’ve put together for you:

Idea #1 – Push & Lunge

This workout alternates back and forth between cardio drills and 5×1 drills.

Length: 40 minutes
Equipment needed: None

Cardio Drill of Your Choice #1

Approx  4-5 minutes. Could be some form of shuttles, higher rep exercises or running.

Push 5×1

Complete each exercise for 1 minute in one giant set:

1. Dive Bomber Pushups
2. Push Ups
3. Suicide Pushups (Up Down Plank/Push Ups)
4. Plank
5. Lateral High Plank

Cardio Drill of Your Choice #2

Approx  4-5 minutes.

Lunge 5×1

Complete each exercise for 1 minute (30 seconds each side) in one giant set:

1. Lunges on the spot
2. Step up w reverse lunge
3. Bulgarian split squat
4. Walking lunges
5. Isometric lunges

Cardio Drill of Your Choice #3

Approx  4-5 minutes.

Cardio Drill of Your Choice #4

Approx  4-5 minutes.

Finisher Core 5×1

Complete each exercise for 1 minute (30 seconds each side) in one giant set:

1. Side plank
2. Table top
3. Isometric pushup – 10 second holds
4. Superman w hip abductions
5. Bicycles

Idea #2 – Skatepark Workout

This workout, originally designed for use at a skate park, uses running as active recovery between rounds of 5×1.

Length: 35 minutes
Equipment needed: Benches or large steps (like what you might find at a skate park)

Core Warm Up 6×1:

1 minute on each exercise:

1. Leg Raise w Isometric Holds
2. Side Hip Abductions
3. Isometric Bird Dog
4. Supine Hip Extension
5. Side Plank
6. Prone Plank

400m run

Full Body Circuit:

Continue circuit for as many rounds as possible in 4 minutes

1. Run up and down stairs
2. 40 Step ups
3. 10 Incline Pushups
4. 20 Bench Dips

400m run

Squat 5×1:

1 minute on each exercise:

1. 1.5 rep Squats
2. Jump Squats
3. Frog Squats
4. Speed Squats
5. Isometric Squat

Then repeat Full Body Circuit.

Finally repeat Squat 5×1 to finish the workout.

Idea #3 – Movie Themed Cardio Workout

Drawing on inspiration from classic films, these 5×1 drills are designed to get the heart pumping. You’ll also notice we play with the timing in this drill too.

Length: 30-40 minutes
Equipment needed: Skipping Ropes, Cones

Rocky 5×1

Complete 3 rounds of of the following circuit. Instead of 1 minute each, you can do a round each of 90 seconds, 60 seconds and 30 seconds.

1. Skipping/Jump Rope
2. Push Ups
3. Reverse Crunch
4. Fast-Feet on Step
5. Rest and prepare for skipping again

Forrest Gump

Depending on the running fitness level of your campers you can do the easier or the harder version of this drill.

Easy:

• 600m – 60 secs rest
• 400m – 30 secs rest
• 200m – finish

Hard:

• 1200m run – 2 mins rest
• 800m run – 1 min rest
• 400m run

The Longest Yard 5×1 Finisher

Set up 2 lines of cones 10m apart. These will be used for the Sprints, High Knees Running and Poweskips.

Complete 2-3 rounds. Just like with Rocky, you could use 90/60/30 seconds for your rounds.

1. Sprint 10m
2. Burpees
3. High Knees Running 10m
4. Power Skips 10m
5. Mountain Climbers

Get more workout templates

Planning sessions is one of the most time consuming parts of being a group fitness trainer which is why I put together blog posts like this one.

It’s also why I created BootCraft which is kind of like Bootcamp Ideas Premium. It’s not for everyone who uses this site, but for those who want to get their session planning done faster and easier.

With BootCraft you can:

• Save time with our library of 800+ different drills
• Learn how to build great workouts with our mini bootcamp planning course
• Copy done-for-you workouts with our workout plans
• Learn new exercises thanks to our video library
• Tap into an amazing community of heart-centred trainers from around the world

It’s a great system and a fantastic community. Recently one trainer recently left this online independant review:

The most useful and fresh exercise ideas on the internet! I love using this as a resource for new ideas. This is one of the best investments I’ve ever made in my business.
– Deirdre H.

Find out more about BootCraft

Kyle Wood

Kyle Wood created Bootcamp Ideas in 2010 when he was hunting around on the internet for workout ideas. He ran a successful bootcamp in Victoria, Australia and spends his spare time managing this site, adventuring (or lazying) with his wife and find new ways to make bootcamps even better.