Week 3
Monday
Exercise: Your choice
of cardio
Sets: 15 min total
Exercise: Push-up (neutral grip)
Sets: 2
Reps: 15
Exercise: SB hamstring curl DL
Sets: 2
Reps: 15
Exercise: Burpees
Sets: 2
Reps: 15
Exercise: Plank
Sets: 2
Reps: 50 seconds
Exercise: Oblique walk outs at pully or pallof press
Sets: 2
Reps: 15
Exercise: Lunge on BOSU with fast recovery to starting position
Sets: 2
Reps: 15
Wednesday
Exercise: Your choice
of cardio
Sets: 15 min total
Exercise: Squats
Sets: 2
Reps: 10
Exercise: Lunges
Sets: 2
Reps: 10
Exercise: Lunge Jacks
Sets: 2
Reps: 30 seconds
Exercise: Heel raises
Sets: 2
Reps: 10
Exercise: Step-up w/knee drive
Sets: 2
Reps: 10
Exercise: Jumping Jacks
Sets: 2
Reps: 30 seconds
Exercise: Burpees
Sets: 2
Reps: 10
Friday
Exercise: Your choice
of cardio
Sets: 15 min total
Exercise: Plank
Sets: 2
Reps: 30 seconds
Exercise: Side plank
Sets: 2
Reps: 30 seconds
Exercise: Mountain climbers
Sets: 2
Reps: 30 seconds
Exercise: Scissors
Sets: 2
Reps: 10
Exercise: Bird dog
Sets: 2
Reps: 10