5 IN 10

Train for Life

Start here.

Run the 5 in 10.

5 movements. 10 minutes.

Keep it smooth.

Run each movement for 2 minutes.

Move from one to the next with minimal rest.

If it gets messy — slow it down.

Not sure about an exercise?

Search the name on YouTube or swap for something similar.

Keep it simple. Keep moving.

SESSION — BASE CONTROL

1. Split Squat Hold + Pulse

2. Push-Up Shoulder Taps

3. Dead Bug

4. Marching High Knees

5. Shadowboxing

2 minutes each.

Stay smooth between movements.

You’re not chasing exhaustion — you’re building control.

PROGRESSION

Move better.

Slow it down.

Go deeper.

Reduce rest between movements.

Add coordination.

Done your first session?

Move into the full Foundation Session below.

This is how we train inside Rico.