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5 Factor Fitness

Created by geektastik

  • Currently 4.9/5 Stars.
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based on 8 ratings.
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Summary

5 Workouts / 16 Exercises

7% Cardio / 93% Strength Training

Workout Program Description

Based on Harley Pasternak's best-selling book, "5 Factor Fitness." Exercise 5 days per week for 10 weeks, and see the difference!.

The strength exercises should be performed in "supersets," (e.g. for Day 1, 1 set DB flyes + 1 set squats + rest = superset), then the core exercises are performed separately. The treadmill sections can be replaced by any other cardio exercise, and the last cardio set should last from 5-30 min.

Do the recommended reps, sets, and rests based on w...

Workouts

Small Running
Running/jogging, whether competitively or for recreation, is one of the most popular cardiovascular activities. Running has many health benefits including reduced stress, a stronger heart, and lowered...

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Flyes - Dumbbell, Inclined Bench
2 sets: 25 reps, 25 reps
Same as the Dumbbell Flyes but on an incline bench. Works more of the upper chest. Exercise description by Bodybuilding.com

Small Body Weight Squats
2 sets: 25 reps, 25 reps
Stand with your feet hip width apart. Cross your arms in front of your body. Keeping your weight on your heels bend your knees and lower your hips down. Keep a neutral back and do not let your knees g...

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Crunch
3 sets: 10 reps, 10 reps, 10 reps
Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart...

Small Running
Running/jogging, whether competitively or for recreation, is one of the most popular cardiovascular activities. Running has many health benefits including reduced stress, a stronger heart, and lowered...


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What People are Saying

jrolader

RE: the running portion

@spinweho: I have read the book for this program. You should start the workout with 5 mins of cardio to get your heart rate up. Then, after your strength exercises, end the workout with a longer cardio session from 5-30 minutes. Do more cardio here if you need to burn more fat. It doesn't really matter what resistance or settings you do for your cardio, so long as you find it somewhat strenuous (i.e., you break a sweat) and it gets your heart rate up into the fat burn zone. Choose whatever makes you reach exhaustion right as your time completes. Hope that helps!

Created over 6 years ago by jrolader

spinweho

the running portion

what are the guidelines for the running part -- do both before and after the strength training, but for how long and at what rate and what variables? thanks!

Created over 6 years ago by spinweho

geektastik

Welcome new 5-Factor users!

I'm so glad you're interested in this workout. Be sure to join our Gyminee Group! (http://www.gyminee.com/groups/476-5-Factor-Fitness) If you have any questions, please post them here.

Created over 6 years ago by geektastik