5 DAY 5 days of exercise

plans designed
to enhance your

workout routine nutrition results

BY FITNESS & NUTRITION SPECIALIST

nancy anderson
5 DAY

workout routine

Copyright © 2018 by Nancy Anderson Fit

All rights reserved. This book or any portion thereof may not be repro-
duced or used in any manner whatsoever without the express written
permission of the publisher except for the use of brief quotations in a
book review.
 ready to see
what a difference
five days can make?

Thanks for downloading the 5 Day Total Body

Workout Routine! These workouts are strategically
designed to add to your meal plans to get you the
BEST results possible - from increasing your energy,
to boosting your metabolism, to getting your health
on the right track.

This 5 day routine can be repeated week after

week to keep you feeling your best and create an
excellent foundation for reaching your fitness goals.
workout #1: upper body
Three sets of dumbbells
(light, medium and heavy), CLICK HERE FOR
15 Min. VIDEO DEMO
bench, & a stop watch.
Optional: Pull-up bar or TRX

Directions: Complete 3 sets of a single exercise before moving on to the next

exercise. In each set, perform as many reps as you can with correct form for 40
seconds, then rest for 20 seconds. In the first set, go as heavy as possible with
your dumbbells while still maintaining good form. In the second and third sets,
use progressively lighter weights. These are called drop sets!

Each set will take 1 minute (40 seconds on/20 seconds off), and each exercise
will take 3 minutes (1 minute per set x 3 sets). Total Time = 15 minutes.

Time
Time Reps Sets Exercise
Exercise
pull-ups
40 seconds on, 20 seconds off 3 (if n/a then TRX row if n/a
then plank row)

dumbbell overhead
40 seconds on, 20 seconds off 3
strict press

40 seconds on, 20 seconds off dumbbell

3
incline press

3 per dumbbell
40 seconds on, 20 seconds off
each side bench row

5 Day Total Body Workout Routine Nancy Anderson 4

workout #1: accessory work
Set of dumbbells (medium), CLICK HERE FOR
15 Min. bench, & a stop watch. VIDEO DEMO

Directions: Using medium weight dumbbells, complete as many reps as

possible of each exercise for 1 minute before moving on to the next exercise.
Move directly from exercise to exercise without breaks. 1 round = 1 set of each
exercise (4 exercises, 1 minute per exercise, 4 minutes total). Rest 1-2 minutes
between rounds and perform 3 rounds total.

Time
Time Reps Exercise
Exercise
dumbbell upright row (pause and
1 minute
squeeze shoulder blades at the top)

band pull aparts (squeeze should

1 minute blades together at furthest point)

dumbbell
1 minute
lateral raise

dumbbell
1 minute
reverse fly

1-2 minutes rest

3x

5 Day Total Body Workout Routine Nancy Anderson 5

workout #2: lower body
Three sets of dumbbells CLICK HERE FOR
30 Min. (heavy), bench, & a stop watch. VIDEO DEMO

Directions: Complete each exercise every minute on the minute for 5 rounds.
Go as heavy as possible (with good form) on the dumbbells. 200 meter runs/
sprints should take 30-60 seconds. If there is any time left over in the minute
you are on, that is your rest time.

Time
Time RepsReps Exercise
Exercise
EMOM 200 meters run/sprint

EMOM 10 dumbbell squats

EMOM 200 meters run/sprint

EMOM 10 per each side dumbbell back lunges

EMOM 200 meters run/sprint

EMOM 1 min rest

5 Day Total Body Workout Routine Nancy Anderson 6

workout #3: upper body
Three sets of dumbbells (light,
CLICK HERE FOR
12 Min. medium and heavy), bench, &
VIDEO DEMO
a stop watch. Optional: TRX

Directions: Complete 3 sets of a single exercise before moving on to the next

exercise. In each set, perform as many reps as you can with correct form for 40
seconds, then rest for 20 seconds. In the first set, go as heavy as possible with
your dumbbells while still maintaining good form. In the second and third sets,
use progressively lighter weights. For bodyweight exercises make the necessary
modifications to make them harder for the first set then easier as needed for
second and third set.

Time
Time Reps Sets Exercise
Exercise
40 seconds on, 20 seconds off 3 dumbbell pullover

seated overhead dumb-

40 seconds on, 20 seconds off 3
bell tricep extension

40 seconds on, 20 seconds off 3 dumbbell bicep curl

40 seconds on, 20 seconds off 3 dumbbell front raise

5 Day Total Body Workout Routine Nancy Anderson 7

workout #3: accessory work
Set of dumbbells (medium), CLICK HERE FOR
15 Min. bench, & a stop watch. VIDEO DEMO

Directions: Using medium weight dumbbells, complete as many reps as

possible of each exercise for 1 minute before moving on to the next exercise.
Move directly from exercise to exercise without breaks. 1 round = 1 set of each
exercise (4 exercises, 1 minute per exercise, 4 minutes total). Rest 1-2 minutes
between rounds and perform 3 rounds total. Total time = 15 minutes.

Time
Time Reps Exercise
Exercise
dumbbell upright row (pause and
1 minute
squeeze shoulder blades at the top)

band pull aparts (squeeze should

1 minute blades together at furthest point)

1 minute dumbbell lateral raise

1 minute dumbbell reverse fly

1-2 minutes rest

3x

5 Day Total Body Workout Routine Nancy Anderson 8

workout #4: lower body
Three sets of dumbbells (light,
CLICK HERE FOR
35 Min. medium and heavy), bench or
VIDEO DEMO
chair, & a stop watch.

Directions: Complete the following workout in 35 minutes. If you do not finish

in 35 minutes, stop where you are and call it a day. As the reps decrease, the
weight (ideally and if possible) should increase.

RepsReps Exercise
Exercise
400 meters run

dumbbell hip thrusts

50 (pause and squeeze at the top)

400 meters run

dumbbell squats
50 (pause at the bottom, drive knees out as you stand)

400 meters run

dumbbell alternating lunges

40 (drive through front heel as you return to starting pos.)

400 meters run

dumbbell alternating step-ups

40 (drive through heel on box or bench as you stand up)

400 meters run

30 dumbbell stiff leg deadlifts

400 meters run

dumbbell swings
30 (squeeze gluten and tuck hips under at top)

5 Day Total Body Workout Routine Nancy Anderson 9

workout #5: upper body
Three sets of dumbbells (light,
CLICK HERE FOR
12 Min. medium and heavy), bench, & VIDEO DEMO
a stop watch. Optional: TRX

Directions: Complete 3 sets of a single exercise before moving on to the next

exercise. In each set, perform as many reps as you can with correct form for 40
seconds, then rest for 20 seconds. In the first set, go as heavy as possible with
your dumbbells while still maintaining good form. In the second and third sets,
use progressively lighter weights. For bodyweight exercises make the necessary
modifications to make them harder for the first set then easier as needed for
second and third set.

Time
Time Reps Sets Exercise
Exercise
40 seconds on, 20 seconds off 3 dumbbell pullover

seated overhead dumb-

40 seconds on, 20 seconds off 3
bell tricep extension

40 seconds on, 20 seconds off 3 dumbbell bicep curl

40 seconds on, 20 seconds off 3 dumbbell front raise

5 Day Total Body Workout Routine Nancy Anderson 10

workout #5: accessory work
CLICK HERE FOR
13.5 Min. A stop watch. VIDEO DEMO

Directions: Complete the following circuit for 3 rounds. Rest 1-2 minutes
between rounds.

Time
Time Reps Exercise
Exercise
1 minute per each side side lying hip raise

1 minute bridges (body weight)

30 seconds bridge static hold

1-2 minutes rest

3x

5 Day Total Body Workout Routine Nancy Anderson 11

 exercise
library

5 Day Total Body Workout Routine Nancy Anderson 12

PULL UP

1. Hang from a bar with your elbows 2. Pull yourself up until your chin
straight and your palms facing away passes the bar.
from you. Don't let your shoulders
3. Then lower yourself back to the start
hitch up toward your ears; instead,
position. Alternative hand positions
think about engaging your lats and
include palms facing toward you
pulling your shoulder blades down
("chin up") and palms facing in
your back.
(done on a neutral grip bar).

TRX ROW

1. Hold the straps in your hands and 2. Keeping your core engaged, pull
lean back so your arms are straight with your arms until your chest
and your body is reclined in a reaches your hands (palms facing
straight line. Walk your feet forward each other). Keep your elbows close
or backward to change the angle to your body.
of your body and make it harder or
3. Slowly lower back to the start
easier (respectively).
position.

5 Day Total Body Workout Routine Nancy Anderson 13

PLANK ROW

1. Start on the ground in the top of a 3. Return the dumbbell to the floor
push up position with your hands and repeat on the other side.
on a pair of dumbbells.

2. Engage your core and pull one

dumbbell toward your chest,
pointing your elbow up and back.

DUMBBELL OVERHEAD STRICT PRESS

1. Hold a pair of dumbbells at your 2. Engage your core (don't let your ribs
shoulders. Palms should face in and stick out!), press your arms up over
elbows should be pointing down head until your elbows lock out
and slightly ahead of your body (if (palms can face forward or remain
someone were standing in front of facing in).
you, your elbows should be aiming
3. Lower the dumbbells back to your
at their knees).
shoulders, keeping your elbows
aimed ahead of you.

5 Day Total Body Workout Routine Nancy Anderson 14

DUMBBELL INCLINE PRESS

1. Lie on your back on an incline 2. As you exhale, push the dumbbells

bench (head higher hips). Hold a straight up over your shoulders.
pair of dumbbells at your shoulders
3. Lower the dumbbells back to your
with your palms facing away from
shoulders with control.
you (or facing in).

DUMBBELL BENCH ROW

1. Place your left hand and left 3. Squeeze your right shoulder blade
knee on a flat bench, and hold a back and down, then pull the
dumbbell in your right hand (palm dumbbell to your chest.
facing in).
4. Slowly lower the dumbbell back to
2. Bend forward at the hips until your the start position.
torso is parallel to the ground.

5 Day Total Body Workout Routine Nancy Anderson 15

DUMBBELL UPRIGHT ROW

1. Start in standing. Hold two 2. Keeping your thumbs toward your

dumbbells with palms facing body, pull the dumbbells up toward
down and arms extended at your your chest, as if you were zipping
sides. Move your hands so the up a jacket. Elbows should always
dumbbells are resting on the top of be higher than your hands.
your thighs, slightly narrower than
3. Slowly return to the start position.
shoulder width.

BAND PULL APARTS

1. Hold the end of a resistance band 2. Squeeze your shoulder blades

in each arm and extend your arms down and together as you pull your
in front of you to shoulder height, hands apart until the band reaches
palms facing down. your chest.

3. Return to the start position.

5 Day Total Body Workout Routine Nancy Anderson 16

DUMBBELL LATERAL RAISE

1. Start in standing. Hold two 2. Lift your arms until your hands
dumbbells with palms facing in reach shoulder height (palms
and arms extended at your sides. should be facing down).

3. Slowly lower to the start position.

DUMBBELL REVERSE FLY

1. Holding a pair of dumbbells, put a 2. With your elbows slightly bent,

slight bend in your knees and hinge squeeze your shoulder blades and
forward at your hips until your torso lift your arms out to the sides until
is nearly parallel to the ground (your hands are about shoulder height.
core should remain engaged and
3. Slowly return to the start position.
your spine neutral the entire time).

5 Day Total Body Workout Routine Nancy Anderson 17

DUMBBELL SQUAT

1. Hold one or two dumbbells at your butt back and down.

shoulders with elbows pointed
3. Squat down as far as you can while
forward and palms facing in. Stand
keeping a flat back and your knees
with your feet about shoulder width
directly over your feet (don't let
apart.
them sink in or shoot forward).
2. Keeping your core engaged, your
4. To stand, squeeze your buttocks
chest up, and your back neutral,
and rise up.
bend your knees and push your

DUMBBELL BACK LUNGE

1. Start in standing. Hold two directly in line with your left foot
dumbbells with palms facing in (shin will be perpendicular to the
and arms extended at your sides. ground). Keep your torso upright
and core engaged throughout.
2. Step your right leg back and lower
yourself down with control until 3. To return to the start position, drive
the knee touches the ground. Your through your left leg and stand
front left knee should be bent and back up.

5 Day Total Body Workout Routine Nancy Anderson 18

DUMBBELL PUSH PRESS

1. Hold a pair of dumbbells at your 3. As you pop up quickly out of

shoulders. Palms should face in and the small knee bend, use the
elbows should be pointing down momentum to help press the
and slightly ahead of your body. dumbbells up overhead until your
elbows lock out (palms can face out
2. Engage your core and perform a dip
or stay facing in).
by slightly and quickly bending your
knees. Make sure your torso stays 4. Slowly lower the dumbbells back
completely upright as you do this, to your shoulders, keeping your
with shoulders directly over hips. elbows aimed ahead of you.

DUMBBELL BACK LUNGE

1. Start on the floor on hands and 3. Without dropping your hips, push
toes in a plank position, with hands yourself back up until your elbows
under your shoulders and your fully extend. To make this easier,
body in a straight line. drop to your knees.

2. With control, lower your chest to

the ground, keeping your elbows in
against your body.

5 Day Total Body Workout Routine Nancy Anderson 19

TRICEP DIP

1. Sit on a bench and place your 3. With control, bend your elbows
palms on the edge, slightly wider until they reach about 90 degrees
than shoulder width apart. and your shoulders reach or just
pass elbow height. Make sure your
2. Slide your butt off the bench while
elbows point back and don't allow
bracing your feet on the floor with
your shoulders to hitch up toward
knees bent (or you can extend your
your ears.
legs out straight).
4. Straighten your arms to return to
the starting position.

DUMBBELL PULLOVER

1. Lean your back against a bench 2. Keeping the arms straight, slowly
with your torso perpendicular to drop the dumbbell back behind
the bench. Feet should be flat on your head until you feel a stretch in
the floor with knees bent. Hold the your chest.
bulky end of one dumbbell with
3. Then return to the start position.
two hands directly over your chest.

5 Day Total Body Workout Routine Nancy Anderson 20

SEATED OVERHEAD DUMBBELL TRICEP EXTENSION

1. Sit tall with your core engaged 2. Keeping your elbows in and your
(don't let your ribs stick out!). Hold upper arms as still as possible, lower
the bulky end of one dumbbell the weight down behind your head.
with two hands directly over your
3. To return to the start position, use
head and arms straight.
your triceps to straighten your
elbows.

DUMBBELL BICEP CURL

1. Hold a dumbbell in each hand, 3. Then slowly lower the weight back
palms facing in. down until your elbows fully extend.

2. Keeping your core engaged and

torso still, bend your elbows until
the dumbbells reach shoulder
height.

5 Day Total Body Workout Routine Nancy Anderson 21

DUMBBELL FRONT RAISE

1. Start in standing. Hold two front of you (palms facing down

dumbbells with arms extended and toward the floor).
palms facing the top of your thighs.
3. Slowly lower back to the start
2. Squeeze your shoulder blades position.
back and down and raise the
dumbbells to shoulder height in

DUMBBELL HIP THRUST

1. Sit on the ground in front of a 2. Keeping your core engaged, drive

bench with your knees bent and through your heels, squeeze your
feet flat. Rest the bottom of your buttocks, and lift your hips into the
shoulder blades against the edge air until fully extended.
of the bench and hold a dumbbell
3. Then, slowly lower back down to
across your hips (a towel can be
the ground.
used for padding if necessary).

5 Day Total Body Workout Routine Nancy Anderson 22

DUMBBELL ALTERNATING STEP UP

1. Start in standing in front of a step are extended at the top. Make sure
or box (less than an arm's distance the front leg does most of the work
away). Hold two dumbbells with and avoid kicking up too much
palms facing in and arms extended with the bottom leg.
at your sides.
3. To return to the floor, slowly lower
2. Keeping your torso still, place one yourself down with the same leg you
foot up on the box and step up all used to stand up, then switch legs.
the way until your knees and hips

DUMBBELL STIFF LEG DEADLIFT

1. Start in standing. Hold two torso should be parallel or almost

dumbbells with arms extended and parallel to the ground, and the
palms facing the top of your thighs. dumbbells should be just about
past your knees). To engage your
2. With a slight bend in your knees,
lats, keep the dumbbells in toward
begin to hinge forward at your hips
your legs.
and lower the dumbbells down the
front of your legs. Go until you feel 3. Then, squeeze your buttocks and
a stretch in your hamstrings (your return to standing.

5 Day Total Body Workout Routine Nancy Anderson 23

DUMBBELL SWINGS

1. Start in standing with your feet toward your groin as if you were
about shoulder width apart. Hold hiking a football.
the bulky end of a dumbbell with
3. Then, squeeze your buttocks and
two hands while keeping your arms
extend your hips and knees to swing
straight.
the dumbbell up to about shoulder
2. Keeping your core engaged and height. You should be using the
your chest up, hinge forward at momentum of your hips to swing
the hips, put a slight bend in your the dumbbell (instead of performing
knees, and bring the dumbbell in a front raise with your shoulders).

DUMBBELL THRUSTERS

1. Hold two dumbbells at your 3. Then as you stand up, use the
shoulders with elbows pointed momentum to press the dumbbells
forward and palms facing in. Stand up over your head (palms can face
with your feet about shoulder width in our out).
apart.
4. Return to the start position or move
2. Perform a dumbbell squat. right into another thruster.

5 Day Total Body Workout Routine Nancy Anderson 24

BURPEE

1. Start in standing position. one at a time or together, and then

lowering yourself all the way down.
2. Quickly lower yourself down to the
floor so that your chest, stomach, 3. Then push yourself back up to
and legs are flat on the ground. standing, and perform a single jump
You may try putting your hands on with a clap overhead at the top.
the ground, kicking your feet back

SQUAT JAX

1. Start in standing with your feet 3. As you stand up from the squat,
together with your arms extended jump your feet back together.
at your sides.

2. Jump your feet out to shoulder

width and drop down into a squat,
bringing your hands together at
your chest.

5 Day Total Body Workout Routine Nancy Anderson 25

DUMBBELL SNATCH

1. Start in standing with your core lower body momentum to pull the
engaged. Hold a dumbbell in one dumbbell up your chest and over
hand, with the dumbbell in front of your head in one fluid motion. Make
your thigh. sure your thumb stays in against
your chest and your elbow remains
2. With a slight bend in your knees,
higher than the dumbbell until you
hinge forward at your hips until the
extend the elbow at the top (think
dumbbell reaches about knee level.
"punch the sky").
3. Then, squeeze your buttocks,
4. Lower the dumbbell with control to
extend your hips, and use that
the start position.

DUMBBELL BACK LUNGE TO UPRIGHT ROW

1. Start in standing. Hold two 3. As you return to standing, perform

dumbbells with palms facing in an upright row with the dumbbells,
and arms extended at your sides. pulling them up your chest with
elbows higher than the dumbbells.
2. Perform a back lunge by stepping
one foot back and touching the 4. Lower the dumbbells and return to
rear knee to the ground (front knee the start position.
should be over the foot and shin
perpendicular to the floor).

5 Day Total Body Workout Routine Nancy Anderson 26

MOUNTAIN CLIMBERS

1. Start on the ground in a plank 3. Now jump and switch your feet in
position with hands under the air so that you land with your
shoulders and toes on the ground. left foot near the outside of your
left hand.
2. Keeping your core engaged, step
your right foot up toward the
outside of your right hand.

SIDE LYING HIP RAISE

1. Start in a stable side plank position can be bent or straight. Keep your
with your lower forearm and knee top foot parallel to the ground. If
against the ground, your hips off doing this with a bent knee, keep
the floor, and your upper hand the knee and foot in line with each
resting on your top hip. other.

2. Keeping your core engaged, lift 3. Slowly return to the start position.
your upper leg by squeezing your
top outer buttocks. The top leg

5 Day Total Body Workout Routine Nancy Anderson 27

BRIDGES

1. Lie on your back with your arms 3. Then, press through your heels,
extended by your sides, palms squeeze your buttocks, and lift your
down. Place your feet flat on the hips until they are fully extended
ground with knees bent. as you exhale.

2. Engage your core and press your 4. Hold for 1-2 counts at the top, then
lower back into the ground. slowly lower down.

5 Day Total Body Workout Routine Nancy Anderson 28

 meet Nancy Anderson (M.S. Kinesiology) is a certified
fitness trainer, nutrition specialist, pre and post

your trainer
natal expert, and the Founder and CEO of Nancy
Anderson Fit and Move Your Bump. She is fired
up and passionately motivated to help women
and men, especially moms and moms-to-be, live
their best and healthiest lives possible.
Nancy has nearly 15 years of experience in
the field of fitness and nutrition. Starting as a
marathon runner and nationally-ranked bikini
competitor, Nancy then began working as a
head fitness trainer at Under Armour World
Headquarters. She soon opened and managed
her own boot camp studio on the east coast.
Nancy then ventured to Southern California,
where she was named one of the Top 10 Trainers
to Follow by Self Magazine. She published
several ebooks and digital programs (and
more on the way!) on her unique and effective
nutritional and fitness programs.
She has recently launched her newest venture,
MoveYourBump.Mom which opens it’s virtual
doors January 2019. This will be a private
membership site with nutritional, fitness and
lifestyle monthly coaching and programming
designed by Nancy for each specific stage of
motherhood: trying to conceive (TTC), pregnancy
(MYB), postpartum (4TM) and motherhood
(MOM). Join the movement here.
Nancy's global community is growing everyday.
Nancy Anderson Fit has reached tens of
thousands of women in over 81 countries,
with over 1,000 active participants her online
coaching communities every month. That's a lot
of women who are learning how to reclaim the
body and health they deserve so they can be the
best woman and Mom they can be!

5 Day Total Body Workout Routine Nancy Anderson 29