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Week 3 Workout
New Workouts posted OFTEN - Make sure to check the Facebook Group for new workout announcements.
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Day 1
Warm up
5 Minutes ANY CARDIO
1: 15 Minutes MAX ROUNDS
A: Push Ups
B: Goblet Squats
C: Dumbbell or Kettlebell Deadlifts
10 reps of each for 15 minutes NO REST
2: Superset
A: Lunge
B: Dumbbell Rows
C: Dumbbell Bench
3x15
3: Superset
A: RDL
B: Dumbbell Fly
C: High Row
3x15
4: Step Ups
2x15
5: ABS
Bicycles
Leg Raises
Crunches
3x20
6: 100 total Mountain Climbers
Day 2
Warm Up
Any Cardio you wish - 8 minutes medium pace
1: Superset
A: Forward Raise
B: Hammer Curl
C: Dips
4x12
2: Superset
A: Lateral Raise
B: Crossover Curl
C: Overhead Extension
3x15
3: Superset
A: Push Press
B: Reverse Fly
C: Lying Extensions
3x15
4: Triple Pump Curls
3x15
5: Max time Plank then
Sit Ups
Leg Raises
Russian Twist
3x20
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