PHASE 3

DAY 3

WARM UP | DYNAMIC STRETCHING

WALKOUTS 

X 10 

DEEP LUNGE INTO ROTATIONS 

X 20 

HIGH KNEES 

X 20 SECS 

DONKEY KICKS CROSS OVER LEG 

X 15 EACH LEG 

DONKEY KICKS

X 15 EACH LEG 

A1 LYING ABDUCTION 

20, 20, 20 (each leg) 

A2 GLUTE BRIDGE WITH ABDUCTION

20, 20, 20 

LOWERBODY X 3 

B1 JUMPING LUNGE INTO SQUAT 

40 SECS

B2 SQUAT JUMPS TOUCH FLOOR

40 SECS 

B3 BURPEE INTO SQUAT

40 SECS 

B4 SQUAT INTO KNEE TUCKS

10, 10, 10 

UPPERBODY RESISTANCE 

KB CLEAN & PRESS 

12, 12, 12 

LYING DB CHEST PRESS 

15, 15, 15 

DB SHOULDER PRESS

20, 20, 20 

DB BENT OVER ROW

15, 15, 15 

TRICEP DIPS

20, 20, 20 

STRETCH