Week 3
4 weeks of a full body program, designed with my hybrid training method.
*Watch the video first for an overview of the workout, demo, and form guidance. All workouts are time based circuits, do each exercise for 50 sec and take 10 sec rest. Repeat the whole workout for 3 rounds, with 1 min break in between rounds.
New workouts posted each week!
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Week 3 HIIT Pilates
50 sec on, 10 sec off // 3 rounds
Equipment: 5 lbs (optional to add light ankle weights)
- 2 squat pulses to calf raise
- squat to forward and back lunge (R foot leads)
- squat to forward and back lunge (L foot leads
- R lunge static hold side twists
- L lunge static hold side twists
- R reverse... -
Week 3 Bench Glutes
50 sec on, 10 sec off // 3 rounds
Equipment: Bench or chair, heavy ankle weights
- hip thrusts
- R SL hip thrust
- L SL hip thrust
- R extended SL pulses
- L extended SL pulses
- R and L alternating foot taps
- hip thrusts with arms -
Week 3 Kneeling Upper Body
50 sec on, 10 sec off // 3 rounds
Equipment: 5 lbs or 8 lbs
- serve the platter
- shoulder press both arms
- R punches
- L punches
- alternating tricep extensions
- elevated back pulls
- alternating single arm shoulder press
