Bear Fives Workout

Everything is 5 sets of 5 or 5 sets of 55 depending on the intensity (hard or easy workout).

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Diet

• Avoid processed foods.
• Avoid refined sugar.
• Drink plenty of water.

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Warm-Up

• Arm Swings: 5 sets of 55
  (Dynamic arm swings forward and backward in large, controlled motions.)
• Jump Rope: 5 sets of 55 seconds.
  (Great for elevating heart rate and warming up the whole body.)

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Upper Body

1. Pike Push-Ups: 5 sets of 5
   (Targets shoulders and traps.)
2. Push-Ups: 5 sets of 5
   (Standard, incline, or decline for progression.)
3. Side Plank Rotations: 5 sets of 5 per side
   (Strengthens obliques and back.)
4. Arm Circles: 5 sets of 55 seconds
   (Extend arms to the side and make small circles to target deltoids.)
5. Incline Push-Ups: 5 sets of 5
   (Elevate hands on a surface for added incline.)
6. Tricep Dips: 5 sets of 5
   (Use parallel bars or a sturdy surface.)
7. Pull-Ups: 5 sets of 5
   (Use a supinated or pronated grip for variation.)
8. Hanging Leg Raises: 5 sets of 5
   (Engage core and grip strength.)
9. Tabletop Curls: 5 sets of 5
   (Sit on the ground, push up into a tabletop position, and curl arms.)

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Lower Body

10. Bodyweight Squats: 5 sets of 5
    (Focus on depth and control.)
11. Front Squats (with weight): 5 sets of 5
    (Hold weight at chest level while squatting.)
12. Overhead Squats (with weight): 5 sets of 5
    (Hold weight overhead while maintaining posture.)
13. Clean and Jerk (with weight): 5 sets of 5
    (Explosively lift weight from a squat to an overhead press.)
14. Deadlifts (with weight): 5 sets of 5
    (Hinge at the hips, engaging glutes and hamstrings.)
15. Breathing Squats: 5 sets of 55
    (Breathe deeply at the top of each squat.)
16. Reverse Plank Bridge: 5 sets of 55 seconds
    (Hold a reverse plank position for stability and core strength.)
17. Glute Bridges: 5 sets of 5
    (Squeeze glutes at the top for maximum activation.)
18. Single-Leg Romanian Deadlifts: 5 sets of 5 per leg
    (Focus on stability and hamstrings.)

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Hanging and Swinging Bar Exercises

19. Toes to Bar: 5 sets of 5
    (Engage your core to lift your toes to the bar.)
20. Hanging Side-to-Side Swings: 5 sets of 5 per side
    (Swing side to side to strengthen grip and lats.)
21. Hanging Knee Tucks: 5 sets of 5
    (Tuck knees towards your chest for core activation.)

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Cardio

• Power Walking: 5 sets of 55 minutes (split into intervals if needed).
  (Adjust speed, distance, and incline for intensity.)
• Pool Power Walking: 5 sets of 55 meters or 5 sets of 55 seconds.
  (Walking in waist-deep water for resistance and low impact.)
• Jump Rope: 5 sets of 55 seconds.
  (Great for conditioning and cardio.)