Week #3 Workout

Cardio

Cardio 1

Warm-up:

fast walk 5 min

20 min:

right-side shuffle 20 sec

left-side shuffle 20 sec

jog 20 sec

walk 1 min

COMPLETED checkbox

Cardio 2

Warm-up:

fast walk 5 min

15 min:

skip 30 sec

walk 30 sec

COMPLETED checkbox

Cardio 3

Warm-up:

fast walk 5 min

20 min:

jog 30 sec

walk 30 sec

COMPLETED checkbox

Upper Body

1 min squat jacks

1 min commandos

1 min side-to-side quick steps

1 min knee push-ups

Rest 1 min

Repeat the same moves for 30 sec each as fast as you can

Rest 1 min

1 min no push-up burpees

1 min bent-leg triceps dips

1 min jumping jacks

1 min inchworm and push-up

Rest 1 min

Repeat the same moves for 30 sec each as fast as you can

COMPLETED checkbox

Lower Body

5 rounds:

hop overs 40 sec

rest 20 sec

lunges 40 sec

rest 20 sec

squat jumps 40 sec

rest 20 sec

alternating squat and kick 40 sec

rest 20 sec

COMPLETED checkbox

Abs

5 min AMRAP:

20 right-side plank hip dips

20 left-side plank hip dips

high knees 30 sec

Rest 1 min

5 min AMRAP:

30 mason twists (15 each side)

30 crossover toe touches (15 each side)

20 feet-anchored sit-ups

Rest 1 min

Repeat

COMPLETED checkbox

Long Circuit

50 air squats

Rest 2 min

21-15-9:

dumbbell swings

bench jumps

squat jumps

dumbbell squat curls and presses

Rest 2 min

50 no-push-up burpees

Rest 2 min

21-15-9:

push-ups

butterfly sit-ups

shoulder presses

curls and presses

COMPLETED checkbox