Workout 5 is a 37-minute metabolic circuit training workout focusing on the front of the body that you perform during weeks 5 & 6 of the program. It also marks the start of Phase 2 of the program in which the intensity and impact of the workouts increase. The workout follows the same pattern as the other metabolic training workouts in the system: short warm-up, 4 circuits repeated twice and a short cool down. Each circuit consists of 4 exercises performed back-to-back with a 1-minute cardio interval before repeating the circuit again. The workout consists of the following circuits:

Circuit 1 – pushups with side plank rotation, tricep pulses in crescent pose, jumping squats and tricep pulses in crescent pose . Cardio interval: mountain climbers.
Circuit 2 – wood choppers, shoulder press in sumo squat position, wood choppers and scissor abs. Cardio interval: high knees.
Circuit 3 – cable chest fly in crescent pose, crab dips with one leg raised, cable chest fly in crescent pose and crab dips with one leg raised. Cardio interval: cable punches.
Circuit 4 – single leg squat with front raise, lying tricep press, single leg squat with front raise and lying tricep press. Cardio interval: speed rope