WEEK 3

WARM-UP:

  • 30 Jumping Jacks

  • 10-15 Slow Squats  (don't forget to squeeze the booty when you come up)

  • 10 Lunge Jumps (you could add weights too)

  • High Knees Jogging on Spot 1 minute

  • Repeat 1 more time

 

Monday: Warmup above --> Workout below

COMPLETE EACH 5 MINUTE ROUND THEN REST FOR 2 MINUTES IN BETWEEN! CAN YOU GET THROUGH ALL 4 ROUNDS? REPEAT ONE OF THE CHOICES FOR A 5TH ROUND TO TAKE IT TO THE NEXT LEVEL!

A)  5 minutes

  • 10 Push ups or modified
  • 20 Squats (may use weight)
  • Repeat
  • 2 minute rest

B)  5 minutes

  • 10 Burpees
  • 20 Sit-ups (full, or crunches)
  • Repeat
  • 2 min rest

C)  5 minutes

  • 30 second Plank hold with hip rotations (in plank touch each hip to the ground back and fourth)
  • 20 Jumping (power) Lunges
  • Repeat
  • 2 min rest

D)  5 minutes

  • 10 Tuck Jumps
  • 20 Squat Jumps
  • 5 Push-ups
  • Repeat

Quote: When you think about quitting, remember why you started. Don’t wish for it, WORK FOR IT!

Life can be busy and sometimes it is easy to want to give up, or skip a day, but remember, your goal and do not stop. Today is your tomorrow. It is up to you to shape it, to TAKE CONTROL, seize every opportunity. The power is in your choices. Make each day count. Eat well, Work out well. It is all YOU!

 

Tuesday: Warm Up --> Workout below

Workout- Chipper – Chip away at it until you are finished. Do as much as possible in 20 minutes. Take your time and make every rep count.
Remember to not look at the big number. Break it into smaller sets and focus on that.

  • 50 Burpees
  • 100 Step –ups (onto a chair or bench)
  • 150 Sit-ups
  • 200 Air Squats (add weight for more challenge)

  • 250 Jump Ropes (each rope pass counts as a rep) If you don’t have a rope, use an imaginary one and count your jumps.

If  you finish in less than 20 minutes, start back at the top! Rest as needed, but keep breaks short to keep your heart rate up.. Log your numbers so you can beat them next time!

FIT TIP: Extra steps COUNT! Go out of your way to put some extra steps in your day and easily burn up to an extra 200-300 calories in your day! Park your car as far as possible in the parking lot from where you need to be, take the stairs instead of the elevator, set an alarm on your phone every hour and when it goes off, get up and walk around or do 25 Air Squats in your house. During your lunch break, go for a quick walk, or in the evenings to unwind walk around your neighborhood. These activities coupled with eating healthy will help you achieve your goals. Don't forget to always have your gym shoes with you! ;) 

 

 

WEDNESDAY: complete 30-45 minutes of Cardio or make this YOUR Rest day!

Remember: No one can force you to exercise - you have to be your own motivator. Everyone has their own personal reasons for working out and becoming healthier. The key to finding yours is to focus on the one thing that will make you roll out of bed early, put your sneakers on, and go for a run - even when you would rather sleep. Or the thing that will keep you true to the promises you made yourself and motivate you to hit the gym, even after a long, exhausting day. Search within yourselves and when you find that one thing, write it down and stick it somewhere you can see it everyday to remind yourself. Use that reason to drown out all of the excuses running through your mind and push through to your purpose!

 

THURSDAY: Warm up --> Workout below

“the Dirty Thirty for 300! Perform 30 reps of each exercise *try to complete this all in 25 minutes

  • 30 Jumping Lunges
  • 30 Jumping Jacks
  • 30 Push ups
  • 30 Mountain Climbers
  • 30 Alternating Bicep curls (10-20lbs)
  • 30 Tricep Dips (use chair, bench or box)
  • 30 Step-ups or Box jumps (use chair, box or bench)
  • 30 Jumping Air squats ( add weight)
  • 30 Burpees
  • 30 Sit Ups or Crunches

IF you complete this before 25 minutes, start from the top! 

FIT TIP: Did you know adding fresh lemon to your water can have amazing health benefits! It is a natural substance that can energize, hydrate, and help you feel refreshed all day! Plus it can also:

Boost your immune system

Flush out Toxins

Decrease skin blemishes

Excellent to boost weight loss

 

Friday:  Warm Up --> Work Out below

Part A: 15 min

25 Crunches (add weight for advanced)

15 Donkey Kicks (each leg)

25 Walking Lunges (add dumbbells for advanced)

15 Squat Jumps

30 Sec plank then SIDE Planks each side (One hand on ground, other held straight up to ceiling)

Repeat from the top.  Count your number of rounds you finish in 15 minutes.

Part B: For 1 minute do a step up/step down plank.  Count how many times you can go up and down in 1 minute. 

 

Saturday & Sunday: Choose your rest day and complete 30 minutes of medium intensity Cardio the other day! If you do low intensity, increase time to 45 minutes!

"Everything is possible, it just takes longer to conquer the impossible"