5 Minute Total Body Toning and Endurance Workout For a Strong Body Level 3


This workout is а part from 90 day exercise challenge. There is an easier verssion of this same workout. Exercises must be challenging but not killing. Muscle sore has to be light, not sickening. In case of severe muscle sore, don’t work out! In such cases light cardio helsp – like jogging, walking.

Interval training, 5 intervals, 60/3, 5:20 minutes

Do every exercise for a minute and quickly switch to the next exercise. Next week we continue with 2 minute interval, this wokout is just a warm up 😉

1. Dumbbell thrusters
2. Single leg hip raises on a chair + flies – LEFT leg
3. Pull over + weighted crunch
4. Like 2. – RIGHT leg
5. Dumbbell reverse lunge – alternating

Which exercise do you like the most?
I liked thrusters and hip raises with flies. Pull over+crunch was easy, maybe I need 2-3 minute interval to feel the challenge.


  1. Katerina Naumova 30 September, 2014 at 10:18 Reply

    I totally agree with you on this part, I liked the single leg hip raises on a chair + flies the most. The crunches were also not so intense for me. The first minute was the hardest for me 🙂

  2. Janny 19 January, 2016 at 13:39 Reply

    When I first did this workout I couldn’t combine the flies with the single leg hip raises. So I skipped the flies. This time (day 66) I could do it. Yeah :)!
    And now I can do the pull over with two dumbbells (one in each hand). On day 1 I grabbed one dumbbell with both hands which was tough for me.

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