Week 3 Workouts (Week of January 23rd)
DAY 1 - FULL BODY (WORKOUT A)
Equipment Needed:
Dumbbells
bench
mat
Booty Band
FULL BODY WORKOUT A
Dynamic Warmup
*Complete each dynamic warm-up exercise back-to-back. Do 10 repetitions of each for 1 round.
1a. Walking pull-back butt kick
1b. Walking Spiderman (10 each side)
1c. Forward lunge with overhead reach (10 each side)
1d. Walking Knee to Chest (10 each side)
1e. Arm circles (10 forward and 10 backwards)
CIRCUIT 1
*Complete 3 sets of 10 to 12 repetitions of each exercise consecutively. Rest 60 to 90 seconds between each set. Once you have completed all three sets, move on to the next circuit of exercises.
1a. Two-arm dumbbell row (Two 15lb dumbbells)
1b. Single-arm dumbbell Romanian deadlift *complete 10-12 reps on each side (One 15lb dumbbell on each side)
1c. Two-arm dumbbell push press (Two 15lb dumbbells)
1d. Plank arm march (perform for 30 seconds)
CIRCUIT 2
*Complete 3 sets of 10 to 12 repetitions of each exercise consecutively. Rest 60 to 90 seconds between each set. Once you have completed all three sets, move on to the next circuit of exercises.
2a. Dumbbell goblet squat (One 20lb dumbbell)
2b. Dumbbell upright row (Two 15lb dumbbells)
2c. Dumbbell bench press (Two 15lb to 20lb dumbbells)
Circuit 3
*Complete 2 sets of 12 to 15 repetitions of each exercise consecutively. Rest 60 to 90 seconds between each set. Once you have completed all three sets, move on to your metabolic conditioning finisher.
3a. Banded Elevated Glute Bridge (Booty Band)
3b. Dumbbell Hammer Curl (Two 10 to 12lb dumbbells)
FINISHER: 2-minute bodyweight complex
*Perform the following 4 exercises back-to-back. Do each exercise for 30 seconds each, with no rest between exercises. Complete 2-3 rounds, resting 1-2 minutes between each round.
1b. Burpees
FOLLOW ALONG STRETCHING VIDEO FOR OPTIMAL RECOVERY!
DAY 2 - FULL BODY (WORKOUT B)
Equipment Needed:
Dumbbells
Resistance bands with handles + Door anchor (or strong odject to secure it to)
mat
FULL BODY WORKOUT B
Dynamic Warmup
*Complete each dynamic warm-up exercise back-to-back. Do 10 repetitions of each for 1 round.
1a. Walking pull-back butt kick
1b. Walking Spiderman (10 each side)
1c. Forward lunge with overhead reach (10 each side)
1d. Walking Knee to Chest (10 each side)
1e. Arm circles (10 forward and 10 backwards)
SUPERSET 1: CORE TRAINING
*Complete 3 sets of 10 to 12 repetitions of each exercise consecutively. Rest 60 to 90 seconds between each set. Once you have completed all three sets, move on to the next circuit of exercises.
1a. Resistance Band Pallof Press (40lb resistance band secured to door or sturdy object)
1b. Long Lever Plank (perform for 30 seconds)
CIRCUIT 2: RESISTANCE TRAINING
*Complete 3 sets of 10-12 repetitions of each exercise consecutively. Rest 60 to 90 seconds between each set. Once you have completed all three sets, move on to the next circuit of exercises.
2a. Standing Back Row with Resistance Band (50 to 60lb resistance band secured to in door jam (chest height) or to a sturdy object)
2b. Dumbbell Rear Foot Elevated Split Squat (Two 8lb dumbbells)
2c. Hands Elevated Pushup (Elevated hands on bench or other elevated surface like a table or sturdy chair)
3d. Dumbbell Squat Thrusters (Two 15lb dumbbells)
SUPERSET 3: ISOLATION EXERCISES
*Complete 2 sets of 12 to 15 repetitions of each exercise consecutively. Rest 60 to 90 seconds between each set. Once you have completed all three sets, move on to your metabolic conditioning finisher.
3a. Band Triceps Extension (20lb resistance band)
3b. Band Lateral Raise (20lb resistance band)
FINISHER: STATIONARY BIKE SPRINTS - Sprint for 15 seconds and rest for 15 seconds. Repeat 10 times. Your RPE (rate of perceived exertion) should be at an 8 or 9, meaning it is very difficult to maintain exercise intensity, it is difficult to breathe, and you can only speak a few words. Adjust the resistance on your bike accordingly.
*Add in a low intensity steady state jog if your schedule allows and you are feeling up to it!
DAY 3 - FULL BODY HIIT (WORKOUT C)
Equipment Needed:
Dumbbells
mat
FULL BODY WORKOUT C
Dynamic Warmup
*Complete each dynamic warm-up exercise back-to-back. Do 10 repetitions of each for 1 round.
1a. Runners lunge to hamstring stretch (5 each side)
1b. Walking Spiderman (5 each side)
1c. Forward lunge with overhead reach (10 each side)
1d. Dynamic Quad Stretch (10 each side)
1e. Scapular Slides (10 slides)
ROUND 1: Power
*Complete the exercise for 40 seconds. Repeat the exercise for a total of 4 sets. Rest 60 to 90 seconds between each set. Once you have completed all 4 sets, move on to the next round.
Dumbbell Squat Curl to Press (Two 15lb dumbbells)
ROUND 2: Speed
*Complete the exercise for 30 seconds. Repeat the exercise for a total of 4 sets. Rest 60 to 90 seconds between each set. Once you have completed all 4 sets, move on to the next round.
Banded Squat + Calf Raise (bodyweight only/no jumping)
ROUND 3: HIIT
*Complete each exercise for 30 seconds, resting 15 seconds between each exercise. Complete this round 3 times, and rest 60 to 90 seconds between each set. Once you have completed all 3 sets, move on to the finisher round.
Dumbbell front to lateral raises (A set of 8 or 10lb dumbbells)
Plank + lateral toe taps (bodyweight only)
Dumbbell bent over row (A set of 15 or 20lb dumbbells)
Bodyweight side-to-side squat (remove the skip in between if you feel any back discomfort)!
Plank dumbbell slides (One 10lb dumbbell)
FINISHER
*Hold a 2-minute plank!
*Add in a low intensity steady state jog if your schedule allows and you are feeling up to it!