Week 3

EXERCISE FORM GUIDE

Week 3 Workout  – do this workout on days 1 and 3 (Monday and Friday or Tuesday and Saturday).  Do the Week 2 workout for day 2 (Wednesday or Thursday).

Warmup (20-30 seconds each)
1. Skips or jog in place if space is restricted
2. Jumping jacks of shuffle sideways back and forth
3. Butt Kicks (jog in place while kicking your heels up to your butt)
4. Squats

Do 10 reps per exercise and do each circuit 1-3 times (beginner to advanced).

Circuit 1
1. Lateral Lunge right to front raise
2. Lateral Lunge left to bicep curl
3. Cross body Mt. Climbers – 30 seconds

Circuit 2
1. Bent Over Row Right Arm
2. Bent Over Row Left Arm
3. Push-up To Arm Raise (do a push-up then lift one arm, alternate 5 per side)
4. Jump Rope – 30 seconds

Circuit 3
1. Slider Hamstring Curls (use furniture sliders on carpet or towels on hard floors)
2. Slider Knee Tucks
3. Windshield Wipers

Cardio Intervals – start with 3 minutes at a zone 2 intensity and then do the following 3-5 times (beginner to advanced)
1. Zone 3 – 2 minutes
2. Zone 4 – 30 seconds

Tabata for your “Afterburn” (do each for 20 seconds at a high intensity, rest for 10 seconds and do the next exercise; do 1-2 rounds)
1. Skater Hops
2. Burpees
3. Plank Jacks