Week 3

Can you believe it's already week three? The volume has slightly increased, and there a few new exercises like the deadlift. You also have one less rest day this week. Time to get to work!

Monday

Glute bridges: three sets of 10 reps
Dumbbell walking lunges: three sets of 10 reps, each leg
Dumbbell squats: four sets of 12 reps
Step ups: four sets of 10 reps, each leg
Dumbbell deadlifts: three sets of 10 reps

Tuesday
Today you'll be doing a 20-minute run. The pace is up to you, so choose a speed you'll be proud of. If necessary, you can take walking breaks.

Wednesday
Today is a rest day. Feel free to stretch or foam roll, and get ready for tomorrow.

Thursday

Biceps curl and overhead press: three sets of 10 reps
Bent-over row: four sets of 12 reps
Dumbbell bench press: three sets of 12 reps (instead of alternating your arms, move both of them simultaneously)
Reverse fly: three sets of 12 reps
Push-ups: three sets of 10 reps

Friday

Plank: four sets of 20 seconds
High knees: 30-rep superset with walking lunges: 10 reps, each leg
Dumbbell squat press: 15 reps
Crab walks: 10 reps
Squat thrust: 10 reps

Saturday
A 20-minute recovery run or Spinning.

Sunday
Because we upped the ante this week, be sure to recover. You can take a yoga class, swim, take a long walk, but whatever you do, just move. Your muscles will thank you.

Image Source: TONL