5-5-5 to Fitness Readiness

Challenge Plan updated July 2025

Prepared by Coach LJ of let’s just T.R.A.I.N

OVERVIEW & PURPOSE

This 5-5-5 to Fitness Readiness challenge has the goal to get you ready to start a fitness program whether it be with Coach LJ or on your own. On days 1-3 we will do 5 exercises for 5 minutes, 5 times a day with approximately 3.2 hours between sessions. Every 3 days thereafter, we will reduce the session by one and increase the hours between sessions. Eventually by the last 3 days we will be at one 25 minute session, with 24 hours between sessions.

OBJECTIVES

1. To get the body used to exercising

2. To make fitness manageable

MATERIALS NEEDED

1. Let’s Just T.R.A.I.N 5-5-5 to fitness tracker 

2. Access to go.letsjusttrain.org for videos.

3. All exercises can be done with bodyweight

4. Please complete the sign up form

Full terms: go.letsjusttrain.org/terms

By joining the 5-5-5 to Fitness Challenge, you agree that you are participating voluntarily at your own risk. This challenge is not a substitute for medical advice. Always consult your healthcare provider before starting any new fitness routine. Let’s Just TRAIN and Coach LJ are not liable for any injuries or issues that may arise.

Challenge Layout:

• Pick 5 exercises to start

• Deadbugs
  
  

• Push-ups
  
  

• Squats
  
  

• Deadlifts
  
  

• Biceps curls 

• wall push-ups

• Glute bridge
  
  

• Seated leg lift
  
  

• Wall push-ups
  
  

• Superman
  
  

• March in place
  
  

• Squats
  
  

• Shoulder taps
  
  

• Bird dog

• Calf raises
  
  

• Clamshells
  
  

• Wall push-ups
  
  

• Glute bridge
  
  

• March in place
  
  

• seated sit-to-stand

Note: These numbers are based on the average person being awake for 16 hours a day. Book a call with Coach LJ to figure out what schedule will work best for you.

Reflect on the Journey:

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What is your next goal? How might you achieve it?

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