Week 3 Workouts


 

Day 1: Low Carb Day

TOTAL BODY "CRAZY 8'S"

  • First 8 reps: Heavy weights

  • Second 8 reps: Medium weights

  • Last 8 reps: Light weights

1. Squat to overhead press

2. Plank row (or standing bent-over row)

3. Deadlift to bicep curl

4. Calf raise to overhead tricep extension

5. Crunches (bonus if you use a medium weight!)

Repeat three times.


Day 2: High Carb Day

Ladder workout + Ladder abs

    • 5 jumping jacks, 5 push ups, 5 burpees
    • 10 jumping jacks, 10 push ups, 10 burpees
    • 15 jumping jacks, 15 push ups, 15 burpees
    • 20 jumping jacks, 20 push ups, 20 burpees
    • 15 jumping jacks, 15 push ups, 15 burpees
    • 10 jumping jacks, 10 push ups, 10 burpees
    • 5 jumping jacks, 5 push ups, 5 burpees

     

    • 5 reverse crunches, 5 plank jacks
    • 10 reverse crunches, 10 plank jacks
    • 15 reverse crunches, 15 plank jacks
    • 20 reverse crunches, 20 plank jacks
    • 15 reverse crunches, 15 plank jacks
    • 10 reverse crunches, 10 plank jacks
    • 5 reverse crunches, 5 plank jacks

    Day 3: Low Carb Day

    LEG TONEr + ab challenge

    • Frog jumps
    • Side plank leg raise (each side)
    • Body weight sumo squats
    • One leg deadlift (each side)
    • Curtsy squat (each side)
    • Plie squat calf raises
    • Jump squats
    • Lateral lunges (each side)
    • Floor hip thrusts
    • Mountain climbers

    Complete three sets of 15 reps for each move.

    • 15 sit ups
    • 10 leg raises
    • 30 second plank

    Complete three sets.


    Day 4: High Carb Day

    total body workout

    • Circuit 1: 30 squats, 30 lunges, 30 deadlifts, 30 kettlebell swings, 30 weighted bridges
    • Circuit 2: 20 squats, 20 lunges, 20 deadlifts, 20 kettlebell swings, 20 weighted bridges
    • Circuit 3: 30 jumping jacks, 20 mountain climbers, 10 burpees
    • Circuit 4: 20 bicep curls, 20 tricep kickbacks, 20 overhead extensions, 20 lateral raises
    • Circuit 5: 10 bicep curls, 10 tricep kickbacks, 10 overhead extensions, 10 lateral raises
    • Circuit 6: 30 jumping jacks, 20 mountain climbers, 10 burpees
    • Circuit 7: 20 push-ups, 20 chest flies, 20 dumbbell plank rows
    • Circuit 8: 10 push-ups, 10 chest flies, 10 dumbbell plank rows
    • Circuit 9: 30 jumping jacks, 20 mountain climbers, 10 burpees

    Complete each circuit with minimal rest in between.


    Day 5: Low Carb Day

    low impact cardio of choice + Ab challenge

    Thirty minutes of biking, walking, rollerblading, or any other "low impact cardio" of your choice!

    • Bicycle crunches
    • Plank
    • Leg lifts
    • Mountain climbers
    • Side plank (each side)
    • Russian twists
    • Windshield wipers

    Complete each move for thirty seconds with minimal rest in between.


    Day 6: FLEX Day and Training Day

    Killer arms + cardio

    • 20 jumping jacks
    • 10 wrist curls
    • 20 lateral raises
    • 10 tricep pushups
    • 30 second plank
    • 15 cross body hammer curls
    • 15 overhead presses
    • 5 burpees
    • 10 upright rows
    • 15 reverse flys

    Complete three sets with minimal rest in between.

    • Jumping jacks
    • Box jumps (or jump squats)
    • Burpees

    Complete each move for thirty seconds. Complete three rounds.


    Day 7: Low Carb Day

    rest day or yoga/relaxation