Hi. Okay, week five's workout is going to have some lunging and some man makers. So the workout is going to start with five dumbbell man makers. We'll go over those in just a minute. And then you are going to walking lunge with your dumbbells down to the next corner where you're going to do five more man makers. Then you'll do your walking lunges to the next corner for five man makers. Then you'll walking lunge to the next corner for five man makers. And then you'll finish back at the start. Where you will complete five more. So you'll have a total of 25 of these dumbbell man makers, and one lap around this gym is about 150 meters. 

If you don't want to be in the gym, or you don't have a gym and you're doing this workout, a length here is approximately 30 lunges. So if you wanted to do stationary lunges, you would do 30 total alternating lunges, okay, instead of the walking lunges there. 

So I'm going to go over your dumbbell man makers. So I guess before I grab those, a man maker, you use two dumbbells. I would grab something that you can also do your lunges with. If you are doing stationary lunges, you could grab maybe a heavier set for the man makers or a heavier set for the lunges. You could have two different sets of dumbbells, is what I'm getting at. But if you're in the gym, you're going to want just one pair of dumbbells for these. 

So it is, we've done all of these movements. It is a renegade row, a push-up, and a thruster with these dumbbells, which we've done all of these in the previous weeks, but individually. Now we're going to put them all together for the full movement, which I will go over. 

So we're going to start off. Dumbbells. I'll set my dumbbells down on the ground, step back into my plank position. I'm going to do a renegade row. I'm going to row with the right, row with the left. I'm going to go down for a push-up, then I'm going to step my feet up, squat down, prop those dumbbells. I'm going to go into a squat, and then finish with the press overhead. 

That is going to be kind of the slowest version. If you want to get after these and go a little bit faster on them, I can jump the feet back, row, push-up, jump the feet up, squat into that press. All right.

From the side, I've got my row, row, push up, squat into that press overhead. So five of those is going to get your heart rate up.

And then, for your walking lunges. You can hold them a farmer-carry style right for those, or I could set them up on my shoulders, hold on to the handle, okay, and perform my walking lunges that way. 

This is a lot of lunges, so if you need to take a break either on your straightaway. Or, if you're doing stationary ones, get through 15-ish reps, shake it out, and then knock out your second set of 15. And if you think that volume is going to wreck you for the next day, right? Scale it back. Do maybe 20, right? 15 to 20 lunges instead of an entire length of the gym or 30 total. Okay. 

But you got start with five man makers, walking lunges, okay? And at each of the corners of the gym, five more, and you'll end with five, right? So you'll do two different sets. One at the start, one at the end okay because you're going to end with them. So have fun with this one! 

Make sure you get a good stretch in, right? Stretch the glutes and the quads after this with all those lunges, and you've got a little squatting within those man makers as well so quad stretch. If you have a foam roller available, foam roll the glutes and quads. And pigeon, okay, pigeon is another  good one. So have fun with that, and we'll see you later