If you want to start regular exercising at home but you don’t really know how – start with us. We’re going to add one exercise a day for 6 days of the week.

You’ll do something new every day, and every day you’ll do a little bit more. Then take a one-day break for regeneration and start the next week. Week by week, take little steps to be active on a daily basis. You’ll know what to do.

This is Day 5 of Week 48. 

For the final 10 weeks of our 52-week challenge, we combine the best exercises from Weeks 1-42 into full-body routines. You’re more than welcome to join us here. You might also want to check out the complete routines of the previous weeks.

A new exercise every day also on Facebook. Like us to be up to date!

Week 48: Friday


  1. General warm-up 3 min.
  2. Dynamic stretching 3 min.
  3. FRONT KICK THROUGH 2 x 30 sec.
  4. rest 15 sec.
  5. THIGH TRIMMER 4 x 30 sec.
  6. rest 15 sec.
  7. SCAP SWIMMERS 4 x 30 sec.
  8. rest 15 sec.
  9. CHAIR HIP LIFT 2 x 30 sec.
  10. rest 15 sec.
  11. BOW POSE 2 x 30 sec.

Set your REC IT on: Work: 30 sec. Rest: 15 sec. Rounds: 14

The first exercise

FRONT KICK THROUGH – a great, yet challenging, full body exercise. Make sure you’re warmed up and stretched a little before you start. The starting position is a deep squat on your toes with the arms extended to the front, hands on the floor (so-called ‘loaded beast’). Move the balance from the toes to the hands. Rebound, take your legs to the front, so that the left leg replaces the left arm. The right leg is straight on the front. Do not sit on the floor, keep your balance on the left leg and the right arm. Go back to the starting position, and rebound on the other side, this time replacing your right hand with the left foot. Tip: The exercise requires not only strength, but also good coordination. Keep in mind: The right leg straight – the right arm straight. Go for 30 seconds twice.

We’ve got this one thanks to Global Bodyweight Training – more exercises like that!

The second exercise

THIGH TRIMMER – the name speaks for itself. Stand in the squat position, lean forward and put the hands on the floor. Stand on the right leg, and bend the right knee to a deeper squat. As you lift the right leg up a little, straighten the right knee a little. Keep up pulsing like this for 30 seconds on one leg, than switch the legs. Repeat the whole series (total of 4 sets, 2 on each leg).

See what to do on the video by FitnessMagazine – thank you!

The third exercise 

SCAP SWIMMERS – for the back. Lie face down with your arms bent, lying on the floor beside your chest. Without raising your head, raise the arms, extend them to the front, and by the – a swimming-like movement, move them back towards your glutes. Go back the same way, back and forth without touching the floor for 30 seconds. Perform 4 sets in total.

Thanks again to ASHR for broadcasting a great video.

The fourth exercise

CHAIR HIP LIFT – a short intro to gymnastics. You’ll need a chair for this one. It works both your abs and your arms at the same time. Sit on the chair, put your hands firmly on the seat of the chair beside your thighs (mind you: not beside the buttocks). Keep arms straight and your knees tight together. Tone the abs to lift the hips off the seat together with lifting the feet off the floor – legs bent in knees. Hold on our arms only for a second, and slowly go back down. Perform two 30-second series.

Here’s a tutorial by POPSUGAR Fitness (starts on 1:45) – thank you!

The fifth exercise

BOW POSE  – some yoga inspiration, great for the back and hamstrings. Lie on your stomach, bent the knees and catch your feet with your hands. Lift the thighs and the chest off the floor by tensing the back and lifting your feet towards the ceiling. Synchronize the movements with breathing, just like on the video. Hold the bow pose for 5-10 seconds, then go back down and repeat. Perform two 30-second rounds, total.

Another professional tutorial by Howcast – thank youe so much!

Compare your video to the tutorial to see if your position was right in this one.

Feel free to comment here or at our fanpage.

About Cathy Patalas

The sports soul and the alleged specialist in words of 52Challenges.com. The main 52C Blog writer. A diligent student at the English Department of the University of Wroclaw, majoring in applied linguistics. An ex-acrobat and aerobic gymnast with the 13-year long experience in „training for winning”. A multiple medallist of Poland nationals in acrobatic gymnastics, and academic nationals in aerobic gymnastics. A fan of gymnastics of every existing type. Personally, finds making everyday choices in a healthy lifestyle even more demanding a challenge than making everyday sacrifices in the athlete’s lifestyle.