Week 3
Your Goal
Exercise every other day for 45 to 70 minutes, completing cardio and strength training — including a new weight-training segment — in the same session. You might also try a gentle yoga flow on your rest days to stretch and relax your mind.
Cardio
Add intervals to your 20-minute workout while continuing to practice mantra meditation. When you use this formula, your distance travelled should be further than last week:
- Two-minute walk at a medium pace
- One-minute run or jog at a fast pace
- Two-minute walk at a medium pace
- One-minute run or jog at a fast pace
- Two-minute walk at a medium pace
- Two-minute run or jog at a fast pace
- 10-minute walk or jog at a medium pace
Bodyweight Exercises
This week, you'll slightly modify or increase the reps or duration of the exercises from last week and add one new move.
- Crunches: Do 25 reps of a tabletop crunch, 25 reps on each side of a bicycle crunch with hold, then 25 tabletop crunches to complete the set. At the end of each set of 25, add 10 small, tight pulses.
- Superman: Do one to two reps, holding for one minute each.
- Plank: Do three reps, holding for one minute each. (For increased difficulty, try a plank with knee tap.)
- Bridge: Do three sets, holding for one minute each.
- Push-ups: Do three sets of 15 to 20 reps. Beginners should start with a knee push-up to get the form right.
- Squat holds: Do three sets of a basic squat, holding the squat for 45 to 60 seconds each.
- Triceps dips: Do three sets of 15 reps each.
- Lunges: Do 20 reps on each leg.
Weight Training
You'll need one set of light dumbbells (one to two kilograms) and one set of heavy dumbbells (2.5 to five kilograms). Do one to two sets of 15 reps of each move, with a 30-second rest between sets.
- Chest press (using heavy weights)
- Bent-over row (using heavy weights)
- Overhead triceps extension (using light weights)
- Lateral shoulder raises (using light weights)
Image Source: Getty / martin-dm