WEEK 3 DAY 3

WEEK 3 DAY 3

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WEEK 3 DAY 3
  • BACK SQUAT (4X10)

    Engage your core, sit back into a chair, push through your heels to stand back up!

    Weight Recommendations:

    Beginner: Try just the bar first or dumbbells
    Intermediate: 10-25lb plates on each side of the barbell
    Advanced: 30-55lb plates on each side of the barbell

    *Modification: use dumbbells or...

  • CHEST PRESS (4X12)

    Lay back on the bench or floor (you can lift legs like I am, or have them bent on the floor.) Lower the dumbbells toward your chest with control, engage your chest to press them back up above your head!

    Weight Recommendations:

    Beginner: 3-10lbs
    Intermediate: 12-30lbs
    Advanced: 35-65+ lbs

    *Modi...

  • REVERSE LUNGE CURLS (3X10)

    Start standing with weights in hand, step back into a reverse lunge & as you do, curl the dumbbells, as you step back up, return the dumbbells. Do alternating legs!

    Weight Recommendations:

    Beginner: Bodyweight-7lbs
    Intermediate: 10-25lbs
    Advanced: 30-65+ lbs

    *Modification: split this exercise ...

  • HAMMER PRESS X LATERAL LUNGE (3X10)

    Start in a wide stance, dumbbells at your shoulders, press straight above your head 2x, then sit into a lateral lunge on both sides, that is one rep!

    Weight Recommendations:

    Beginner: 3-7lbs
    Intermediate: 10-25lbs
    Advanced: 30-65+ lbs

    *Modification: break up this exercise into 2 separate exerc...

  • KB SUMO SQUAT TO UPRIGHT ROW (3X12)

    Start in a wide sumo stance, squat down, grab the KB, as you stand up, row the KB up towards you chin, let you elbow open up wide by your ears.

    Weight Recommendations:

    Beginner: 5-10lbs
    Intermediate: 12-35lbs
    Advanced: 40-65+ lbs

    *Modification: use dumbbells

  • ROWER (3 x 60 SEC.)

    The point of this one is to really get that heart rate elevated in the middle of your workout, so if you don't have this piece of equipment you can get creative with any type of cardio!

  • FINISHER CIRCUIT

    Circuit: (50 second work / 20 second rest) 2x
    - Wide to Regular bicep curl
    -Squat jump w/ pulse
    - Jack knives
    - Plank knee drive front to side
    -“