Week 5

It’s the LAST week of the Sleep Your Way to a Summer Body program! Let’s push it and make it count. Last week we gave you handy nighttime tips for relaxing and unwinding before bed, and the exercise routines put our bodies to the test.

Week 5 – Holiday & Travel Tips
This week, we’re dishing up our favorite summer travel tips for healthy sleep, and more sweat inducing fitness routines to close out the program. Let’s do it!

Exercise: Final Lift-off
Welcome to the FINAL WEEK of the Sleep Your Way to a Summer Body Program! You have come so far and have a lot to be proud of! Now, let’s finish this challenge STRONG!
This week, we’re starting with a 15-minute run or 15 minutes of another type of fast-paced cardio of your choice. Then, perform 5 sets of the following:

30-Second Jump rope

30 Standing Medicine ball rotations
(15 on each side)

30 Crunches

60-Second Plank
(30-seconds on each side)

10 Squat jumps

20 Hip bridges

20 Seated leg raises

Sleep: Schedule travel wisely

To conquer jet lag like a pro, start resetting your body clock in advance of your big trip by carefully timing not only your sleep, but also your light exposure, meals, and physical activity.

A jet lag calculator will provide detailed, customized instructions based on your own trip details and your regular bedtime.

Exercise: The whole enchilada
Today, you’re going to warm-up for 5 minutes and perform 4 sets of the following. There’s a lot here but make sure to finish every set!

30-second Jump rope

15 Squats

15 Push-ups

20 Walk the planks
(10 on each side)

40 Dumbbell curls to overhead presses

20 Lateral raises

25 Bench-dips

20 Jump squats

20 Lying wood chops with medicine ball
(10 on each side)

25 Straight-leg sit-ups
Finish off your workout with some alternating jogging and sprinting. Here’s how:

  • Jog for 3 minutes, sprint for 30 seconds
  • Jog for 3 minutes, sprint for 30 seconds
  • Jog for 3 minutes

Sleep: Melatonin

In some cases, taking melatonin at certain times can help your body prepare for and adjust to new time zones. A jet lag calculator can help you determine the best timing for taking melatonin.

Make sure you get the right dosage; there’s no need for more than 3 milligrams, and time-release is preferred.

Note: melatonin may not be available in your country without a prescription

Exercise: Mega Lega
You’re halfway through the final week. Keep pushing yourself! Today, start with a 5-minute warm-up.
Then, perform 6 sets of the following:

50 Jumping jacks

10 Burpees with push-up

15 side lunges
(30 side lunges total)

15 Squat jumps

30 Split jumps
(15 on each side)

Sleep: Match your meals

While en route, set your watch for the time zone of your destination.

There’s no known diet that can prevent jet lag, but some research suggests that fasting during your flight can help minimize it. When you arrive at your destination, time your meals to match the new time zone. For example, if it’s morning when you land then have a nice breakfast!

Exercise: New horizons
We’re almost to the finish line! Today, try a new class. Go for something you’ve always wanted to try but didn’t think you could hack. You’re so much stronger today than you were when you started the program!

Sleep: Importance of light

At your destination, expose yourself to natural light each morning to help reset your body clock.

When it’s time to wind down and sleep, dim all lights and avoid any bright light.

Exercise: The right to bare arms
Today, we’re working on arms. Start the workout with a 5-minute warm-up. Then, complete 4 sets of the following:

20 Push-ups with T-raises
(10 on each side)

20 Bicep curls

15 Bent over dumbbell rows

15 Dumbbell deadlifts

20 Superman

20 Bench dips

Sleep: Bedtime routine

Before bedtime, do something relaxing like taking a warm shower. This will signal to your mind and body that it’s time to wind down.

Remember to silence your electronics so you won’t be awakened by calls and texts from other time zones.

Exercise: Final finish
Today, let’s start with 4 sets of the following:

15 Turkish sit-ups with medicine ball

25 Crunch in bridges

25 Seated leg raises

25 Russian twists with dumbbell

24 Lying wood chops
(12 per side)
Finish off strong with 45 minutes of cardio of your choice. Remember, it’s worth it!!

Sleep: Track your sleep

You can use the SleepScore App to keep tabs on how well you’re sleeping each night of your trip.

The Wind Down feature can help you relax at bedtime, and the Smart Alarm can help you wake up feeling refreshed.

Exercise: Celebration
Congratulations! You just completed the 5-week Sleep Your Way to a Summer Body Program! Completing this challenge was NOT easy, but you did it! We hope you feel better, look better, and are sleeping better than ever.
Take today to REST and reflect on all you have accomplished. You learned a lot over the past few weeks and will hopefully continue to incorporate these amazing new habits into your everyday life and keep up the good work!

Sleep: Enjoy

Enjoy your travels and take a moment to reflect on all that you’ve learned about how to improve your sleep to live your best life.

Handy Tip! No matter where you’re travelling, you can always take SleepScore with you to track and manage your sleep. Utilize features like the Smart Alarm to wake you at the optimal time so you wake up refreshed while on your travels!

Handy Tip! No matter where you’re traveling, you can always take SleepScore with you to track and manage your sleep. Utilize features like the Smart Alarm to wake you at the optimal time so you wake up refreshed while on your travels!
Want to repeat the program?
View all the weeks here.
Want an easy way to track your progress throughout the program?
Download the SleepScore App and see how your sleep is improving. The first step in managing your sleep is measuring it!
SleepScore app at Google Play Store

Please review the following disclaimer carefully before using the information on this site. SleepScore Labs and this site offers information on sleep, health, and fitness that is designed for informational purposes only. You should not rely on the information provided as a substitute for professional medical advice, diagnosis, or treatment. You should consult your physician or other health care professional before starting this or any other program to determine whether it is right for you. Do not start this program if your physician or health care provider advises against it. You should be in good physical condition and be able to participate in the exercise, and it is the responsibility of you and your health care provider to evaluate your own medical and physical condition and to determine whether to use any of the content on this website or information provided to you as part of this program. You should understand that when participating in any exercise or exercise program, there is the risk of physical injury. By voluntarily participating in this program or by undertaking any exercise displayed on this website, you agree that you do so at your own risk, are voluntarily participating in these activities, and assume any and all risk of injury to yourself. SleepScore Labs assumes no responsibility or liability of any kind for any loss or damage suffered by any person as a result of the use or misuse of any content on this site or content provided to you as part of or in promotion of this program.