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WEEK THREE - DAY 1 | TIME TO COMPLETE : 55 MINUTES
WEEK THREE | DAY 1
DUMBBELL BENCH PRESS
More challenging than a barbell bench press. Engages the core for stability and offers better symmetry. 3 sets of 10.
WEEK THREE | DAY 1
DUMBBELL SHOULDER PRESSES
A great shoulder and triceps workout. Slow and steady motion. Keep muscle tension and a slight pause at the bottom. 3 sets of 10.
WEEK THREE | DAY 1
DUMBBELL SHOULDER RAISES
Arms straight (don’t bend elbows) and pivot from the shoulders only. pause when arms are parallel to the ground. 3 sets of 10.
WEEK THREE | DAY 1
BATTLE ROPES
An intense HIIT that targets your glutes, core and arms. Maintain a squat position and a tight core throughout. 4 sets of 30 second reps.
WEEK THREE | DAY 1
STANDARD PUSHUP
A simple workout but arguably the most effective all around. Keep back straight and elbows tucked in. 3 sets of 10.
WEEK THREE | DAY 1
BALL SLAMS
Therapy with benefits! Grab a medicine ball and slam it. Keep a tight core throughout the motion. 3 sets of 20.
WEEK THREE - DAY 2 | TIME TO COMPLETE : 55 MINUTES
WEEK THREE | DAY 2
STIFF-LEG (SINGLE-LEG) DEADLIFT
Use a dumbbell weight you can do 3 sets of 10 with. Rotate legs and repeat.
WEEK THREE | DAY 2
BARBBELL THRUSTERS
One of my favorite glute-builders. Watch your form. You want to push with your butt while keeping your back straight. 3 sets of 10.
WEEK THREE | DAY 2
DUMBBELL-WEIGHTED SUMO SQUATS – VARIATION
A more challenging version of the sumo squat. Do a hold and squat mid-range and feel that burn. 3 sets of 10.
WEEK THREE | DAY 2
BAND-ASSISTED LYING ABDUCTION
Self explanatory. Pivot from the hips only. Keep a tight core. 3 sets of 10. Rotate legs and repeat.
WEEK THREE | DAY 2
DUMBBELL-WEIGHTED STEP UPS
Slow and steady. Keep a straight back and tight core. Plant your foot flat on the box and push up. 3 sets of 10. Rotate legs and repeat.
WEEK THREE | DAY 2
BAND-ASSISTED THRUSTERS WITH ABDUCTION
A twist on the regular band-assisted thrusters. Finish with an abduction motion at the top. Hold for 2 seconds. 3 sets of 10.
WEEK THREE - DAY 3 | TIME TO COMPLETE : 55 MINUTES
WEEK THREE | DAY 3
BALANCE BALL CRUNCHES
A great core-isolation workout. keep a straight back and pivot at the hips only. 4 sets of 25. Make this challenging by holding a weight.
WEEK THREE | DAY 3
BALL SLAMS
Therapy with benefits! Grab a medicine ball and slam it. Keep a tight core throughout the motion. 3 sets of 20.
WEEK THREE | DAY 3
ELEVATED BARBELL ROWS
Doesn’t have to be on a barbell. A TRX strap works just as good. Keep your body planked and pull up towards the bar. 3 sets of 10.
WEEK THREE | DAY 3
DUMBBELL ROWS
One of the easily overlooked back and bicep workouts. A simple and effective exercise. 3 sets of 10. Rotate arms and repeat.
WEEK THREE | DAY 3
BATTLE ROPE SLAMS
A variation to the alternating battle ropes. Engage your entire body with this HIIT workout. 4 sets of 30 second slams.
WEEK THREE | DAY 3
BALANCE BALL KNEE TUCKS
A great workout that combines planks & knee tucks. Hold the position for 2 seconds, release into a plank. 3 sets of 25.
WEEK THREE | DAY FOUR
REST & ACTIVE RECOVERY
Good job, you’re half-way through my Week Three workouts!
Take a day off today to recover. Some light activity can be helpful in getting the blood flowing and will aid in muscle recovery. This could be a walk around the neighborhood, a short bike ride or some stretching around the house.
Watch your diet and keep your macros on track, and always make sure to get enough protein in your diet.
SHOP PROTEINWEEK THREE - DAY 5 | TIME TO COMPLETE : 55 MINUTES
WEEK THREE | DAY 5
STANDARD PUSHUP
A simple workout but arguably the most effective all around. Keep back straight and elbows tucked in. 3 sets of 10.
WEEK THREE | DAY 5
DUMBBELL BENCH PRESS
More challenging than a barbell bench press. Engages the core for stability and offers better symmetry. 3 sets of 10.
WEEK THREE | DAY 5
UPRIGHT ROWS TO SHOULDER PRESSES
A compound workout that combines dumbbell upright rows and dumbbell shoulder presses. 3 sets of 10.
WEEK THREE | DAY 5
MEDICINE BALL TWISTS
Knees up and feet off the ground. Maintain a V shaped torso and twist. 4 sets of 25.
WEEK THREE | DAY 5
PLANKS
An extremely effective core workout. Planks are often done wrong so watch your form. Hold the plank position for 45 seconds.
WEEK THREE | DAY 5
BALANCE BALL CRUNCHES
A great core-isolation workout. keep a straight back and pivot at the hips only. 4 sets of 25. Make this challenging by holding a weight.
WEEK THREE - DAY 6 | TIME TO COMPLETE : 55 MINUTES
WEEK THREE | DAY 6
DUMBBELL WEIGHTED BOX LUNGES
Slow and steady on this. Keep your back straight and a tight core. Push off of your foot while keeping it planted. 3 sets of 10.
WEEK THREE | DAY 6
WALL-SITS WITH BAND-ASSISTED ABDUCTION
When wall-sits are not enough! Hold the abduction for 2 seconds. 3 sets of 15. Rotate legs.
WEEK THREE | DAY 6
BAND-ASSISTED LUNGES
Lunges made more challenging with bands. Keep your core tight and a slow and steady motion throughout the workout. 3 sets of 10.
WEEK THREE | DAY 6
DUMBBELL-WEIGHTED DEADLIFTS
Use a comfortable weight. Keep your back straight and your feet planted. Tight core and focus on your hamstrings. 3 sets of 10.
WEEK THREE | DAY 6
BALANCE BALL THRUSTERS
Slightly more challenging than a fixed platform, like a bench or a box. The balance ball forces you to engage your core better. 3 sets of 10.
WEEK THREE | DAY 6
BALANCE BALL KNEE TUCKS
A great workout that combines planks & knee tucks. Hold the position for 2 seconds, release into a plank. 3 sets of 25.
WEEK THREE | DAY SEVEN
WEEK THREE COMPLETED
Congratulations! you finished Week Three of my 28 Day Program!
Take a day off. Rest and spend time with friends or family. Read a book or enjoy your favorite hobby but keep your physical activity to a minimum – let your body fully recover and heal. Tomorrow we get back at it again!
Drink plenty of water and as always, watch your diet and keep your macros on track. Tomorrow we start a new week!
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