These 5 Moves Can Strengthen, Tighten, and Transform Your Body

Here's a brand-new routine using the same #Gimme5Challenge exercises!

If you’ve been following along with the #Gimme5Challenge, you know that we're about to be one month down! Congrats to all participants! You ladies have been so committed, and the results are showing.

I’ve been checking you out on Instagram and noticing two things: 1) Several of you have made solid improvements in your strength. You’ve increased your weight load for many of the moves, and that’s amazing. 2) Your technique has improved on the more complicated moves like the front squat and deadlift. This, too, is a sign that you're getting stronger.

Officially bumped up to 10 pounders for the @womenshealthmag #Gimme5Challenge! I won't lie, the end of the workout was not pretty but I'm actually kind of excited to be sore tomorrow #WhoAmI? How's the form on my chest press @hollyperkins? Thanks! - Kara B

A video posted by @whgimme5challenge on Apr 21, 2015 at 5:37pm PDT

If you haven’t been taking part and just stumbled across this challenge, stay with me for a minute. I’ll show you how you can join us this month!

Now begins the next stage of fun! In order to keep making improvements in your strength and fitness, it’s essential to keep asking your body to do new work. So for the next 30 days, I’m going to shake things up and give you brand new programming with the same five moves. Yep—same moves, but you’ll execute the workouts differently.

I’ve designed the program so that you can join us even if you haven’t been following along since April 1. This month’s program is different from last month's, but it is also designed for all fitness levels.

its friday. so how about a mid-week selfie shot since my black skinnies are fitting better and better as the #gimme5challenge continues @hollyperkins @womenshealthmag #friYAY #ootd -Kara S.

A photo posted by @whgimme5challenge on Apr 24, 2015 at 4:18pm PDT

The key is this: In order to inspire change and strength improvements in your muscles, you must demand that they work harder than they are currently able to. That sounds like a conundrum, but it’s really pretty simple. This month, I’ll ask you to perform 10 repetitions of each exercise. Choose a weight load at which you can complete the first eight repetitions with excellent technique. Not sure what that looks like? Check out the guided tutorials on each move below! The weight that you choose should be heavy enough that the last two repetitions (numbers nine and 10) should be very, very hard—your perfect technique should begin to break down a bit.

RELATED: This 15-Minute Workout Lets You Torch Fat While Strength Training

Dinner it's been a salad week for me with Red Wine Vinegarette @womenshealthmag @hollyperkins making better food choices as well as #Gimmie5 T.Martin

A photo posted by @whgimme5challenge on Apr 16, 2015 at 5:54pm PDT

Before I introduce this month’s new programming, I’d like to review some of the tools that will help you to make the most of this challenge.

1. Be sure to take pictures of yourself at the start to serve as your "before" photos, and take progress photos every two weeks throughout the challenge. (Here are some tips on snapping those pics.)
2. Take your circumference measurements at the start and every two weeks. (Check out our handy instructional infographic here.)
3. Follow us at @whgimme5challenge and @hollyperkins on Instagram.
4. Post photos and videos of your workouts on Instagram and Twitter with the hashtag #Gimme5Challenge. I’ll answer questions and provide feedback on your video if you’d like!

RELATED: Take Prevention's 21-Day Transformation Challenge

So let’s get to the good stuff! This month you’ll be performing the same five awesome moves:

This month will look similar to last month, but I’ve changed the order and pairing of exercises and increased the number of reps. This is going to give your body the perfect amount of new stimulus to inspire new progress and changes.

#GIMME5CHALLENGE, PART 2: MAY 1 TO MAY 30
You’ll be following a straight set system again this month. This means that you will complete one set of an exercise for the noted reps and then rest for the designated time. Then you’ll complete all five sets of the same exercise before moving on to the next move. For this month, you’ll complete five sets of 10 reps with 30 seconds of rest in between all sets.

Suggested weekly schedule:
Monday: Workout A
Wednesday: Workout B
Friday: Workout C

Here are videos demos of me performing each of the five moves:

Dumbbell Front Squat

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Dumbbell Deadlift

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Bent-Over Row

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Dumbbell Chest Press

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Dumbbell Overhead Press

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Remember: Technique trumps everything! Make sure you spend some time reviewing the moves here and watching the video tutorials. If your technique is right, all you have to do is select the weight loads that make the last two repetitions hard. And that’s it! So simple, right? When you are smart about exercise selection and programming, it doesn’t take tons of fancy moves to see results.

I can’t wait to follow along with you ladies this month! Let’s get STRONG!

Nothing is more motivating than having a friend work out with you! -Lindsey @hollyperkins @womenshealthmag #gimme5challenge

A photo posted by @whgimme5challenge on Apr 8, 2015 at 3:45pm PDT

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Holly Perkins is a certified strength and conditioning specialist, founder of Women’s Strength Nation, and author of Lift to Get Lean.