Week 3 - Move More Workouts

Week 3 Workouts

You’re crushing!



Upper Body Push & Pull

It’s upper body time! This one is short and sweet, but don’t think you won’t break a sweat. Set aside just 10-15 minutes today and check it off your calendar! Complete each exercise for the designated amount of time with as little rest as possible between each exercise. Complete 2-3 rounds for an awesome Monday workout! You are strong. You are capable. You’ve got this! For this workout, you’ll need:

1. A pair of Dumbbells or anything with a little bit of weight
(olive oil bottles, wine bottles, get creative)
2. Mat
3. Water


Upper Body Circuit

60 seconds of work for each exercise. Complete 2-3 rounds.

  • Dumbbell Bent-over rows

  • Dumbbell Rotating Shoulder Press

    Modification: Dumbbell Lateral Raises

  • Dumbbell Bicep Curls

  • Dumbbell Tricep Extensions

  • Superman with row

  • Dumbbell Plank Row

Modification: Hold Plank


Legs + Booty + Core (AMRAP)

Tuesdays are for Tabatas! Complete each exercise for 20 seconds, then rest for 10 seconds. Do each superset Tabata 3 times, then rest for 1-2 minutes before moving on to the next Tabata superset. This is a quick one, but be prepared to work! For this workout, you’ll need:

1. A pair of Dumbbells or anything with a little bit of weight
(olive oil bottles, wine bottles, get creative)
2. Mat
3. Water


Tabata Superset 1 - 3 minutes

  • Lunge Jumps or Alternating Reverse Lunges

  • Dumbbell Toe Reaches

*Rest for 60-120 seconds between supersets

Tabata Superset 2 - 3 minutes

  • Dumbbell Deadlifts

  • Mountain Climbers

Modification: Plank with Knee Drive

*Rest for 60-120 seconds between supersets

Tabata Superset 3 - 3 minutes

  • Skater Lunges

Modification: Curtsy Lunges

  • Dumbbell Weighted Sit-ups

*Rest for 60-120 seconds between supersets


Active Recovery

What is this Active Recovery business? Active recovery does NOT mean you are just sitting around doing nothing. It means you get to enjoy lower intensity movement like hiking, walking, biking, yoga, swimming, etc., in order to let the body take a rest and to repair those muscles you have been working so hard! Recovery days are also important to give the nervous system a break. If we go too hard, too fast, every single day, it will not only take a toll on your physical health, but it can also lead to Sympathetic Nervous System (Fight or Flight) overdrive! If we are in a constant state of fight or flight, our stress hormones can stay at higher levels, which can also lead to over-training. This will actually slow your progress in the long run. So know that you are doing your body a huge favor by taking a day off (well sort of, I still want you to move your body). Science says so!


Full Body Strength

Today’s full body workout is an EMOM. EMOM stands for Every Minute on the Minute. That means you will have 1 minute to complete the designated amount of repetitions for each exercise. With whatever time is left over in that minute, you will rest. Complete the EMOM circuit 2-3 times for a total body burner. If you are new to working out, please make sure to rest as much as needed. Go at your own pace, and as always, make this YOUR workout! For this workout you will need:

1. A pair of Dumbbells or anything with a little bit of weight
(olive oil bottles, wine bottles, get creative)
2. Chair or other elevated surface (to step up on)
3. Mat
4. Water


EMOM Circuit

  • MINUTE 1 - 30 Goblet Squats

Modification: Bodyweight Squats

  • MINUTE 2 - 15 Pushups

    Modification: Knee Position Pushups

  • MINUTE 3 - 15 Dumbbell Thrusters

  • MINUTE 4 - 14 Plank Rows

    Modification: Plank with Scapular Retraction

  • MINUTE 5 - 10 Burpees

    Modification: Plank with Knee Drive

  • MINUTE 6 - 20 Straight Leg Bicycle Crunches (10 each)

*Repeat 2-3 rounds


Yoga + LISS (Low Intensity Steady State)

Today is another active recovery day. I encourage you do some light stretching, yoga, and/or foam rolling. I have included a few links to my favorite yoga YouTube channels below. Remember, recovery time is as important as the workouts, because it allows the body time to recover and repair the muscles. Embrace the rest days! They aren’t holding you back, they are actually increasing the likelihood of sticking to these 30 days. #consistencynotperfection!


Yoga with Adrienne

Sarah Beth Yoga

Boho Beautiful


*OPTIONAL - Choose your Own Fitness Adventure

Hey there Weekend Warrior! Today is Choose Your Own Adventure Day, so I’m letting your choose your own type of physical activity. If you are looking for some ideas, check out my “Sweat with Sally” page or feel free to repeat any of the videos from Week 1 or 2! Go get your sweat on!


Sunday Funday - Have a Stellar Sunday!

Enjoy your Sunday! Whatever you activity you decide on, just make sure it’s something you enjoy. The more often you choose to do activities you love, the more likely you are to stick to your physical activity goals. Have a blast, and don’t forget to share what you did for your “Sunday Funday” in the Sally Mae Facebook Community!

*Please listen to your body in each workout, and modify by regressing the exercise when necessary. It is crucial that you use proper form for every exercise. Do not try to muscle through any of them, especially if you are just beginning. If you maintain proper form for each exercise, you will see improvements and strength gains much more quickly than if you were to attempt to perform a more advanced exercise with improper form!