Conbody Workout: Day 5 – Full Body Friday

  • Day 5: Full Body Friday
  • Approximate workout time: 20 minutes
  • Estimated energy expenditure: 160 C
  • Max HR: 147 bpm (measured by Garmin Vivosport)
  • Pre-workout nutrition: none (fasted)
  • Post workout nutrition:
    • Protein shake
      • NutriBio unflavored whey
      • Coconut water (Kirkland brand from Costco)
        • Over 600mg potassium per serving – making this the new base of my post-workout drink – nice hit of carbs as well
      • 1 cup frozen blueberries


Day 5 in the books. Not a bad cardio session. Recurring moves included:

  • jumping jacks
  • high knees
  • butt kicks
  • squat jacks

Each “round” seemed to come back to those moves at the beginning. This was 20 minutes of continuous cardio w/o programmed rest. When the exercises aren’t “strength” moves, I don’t mind a circuit w/o programmed rest. The only beef I have with yesterday’s programming (and lack of rest) is that those were strength movements, so you should program some rest to allow muscle recovery.

After completing the recurring 4 exercises listed at the top, he peppered in some squat thrusts, burpees, push ups, planks, mountain climbers, and of course, some CORE WORK (#corebody). I must say that mountain climbers for 60 seconds, and then high plank for 60 seconds is a nice pairing. The core sequence at the end was also taxing (flutter kicks, scissors, leg raises as a superset). I’ll give Coss’ team credit – they know how to hit your core.

Some of the exercises went for 30 seconds, some of them went for 60 seconds. It was pretty much dealer’s choice. I did like the fact that the trainer told you what to do if you couldn’t stay engaged for the full 30 (or 60) seconds. Rather than stop the move, he’d tell you to “pull your knees in” or go into the downward dog position. Seemed like he was interested in keeping you under tension even if you couldn’t complete the move. Time under tension is important – even if you aren’t doing an actual movement. More cues like that would have improved the other workouts.

Putting aside my frustration with the lack of back strength training in this program, I kind of liked today’s workout. It is one of those workouts that I’d put on my iPad, and take on the road with me for a quick hotel workout. I broke a nice sweat, my heart rate went up and down, and it doesn’t require equipment.

There is not a programmed cooldown, so I did the usual two minutes of dynamic movement to bring my heart rate down.

Unless we do pull ups during “Prison Yoga” we will have gone the entire program without a single pull up (with a pull up bar in the gym). Big missed opportunity by the ConBody team.


Any experience with the Conbody program? Have you done one of his live courses in NYC? If so, please let us know your experience. If you enjoyed this post, please “like” and share. Thank you!


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