Warmup
Do a set of each move below, but with no added weight or at a much lower intensity if the exercise doesn't require any weight.
Workout: Full Body
You built the foundation for this workout during the first two weeks of the plan. Instead of adding more weight, the exercises get more dynamic and faster to challenge your cardiovascular fitness and build muscle. Do three sets of 12 reps of each exercise.
Cooldown
Three to five minutes of static stretching and breathing exercises.