30-Day Hard Body Workout for Week 3

Week 3

1. Walking Lunge

2. Plank

3. Pushup

4. Squat

5. Crunch

6. Dead Lift

 

1. Add torso rotation
Grab a light medicine ball or a dumbbell. Hold it out in front of you as you step forward. While in a lunge position, twist once to the right, once to the left, then return to starting position.

2. Add a stability ball and hold for 30 seconds. Rest your forearms on the stability ball instead of on the mat.

3. Hands on BOSU
A BOSU is an inflated rubber hemisphere attached to a rigid platform; it looks like a stability ball cut in half. Place the BOSU soft side down and hold on to the edges while you perform the pushup.

4. Add shoulder press
Position a dumbbell on each side of your shoulders, your elbows below the wrists. Press the dumbbells up as you lower your legs.

5. Dumbbell half-curl down
Begin by sitting upright, feet flat on the floor. Holding a dumbbell at your chest, slowly lower your core down halfway. Hold for a second, then return to starting position.

6. Add upright row
While fully upright, lift the dumbbells straight up below your chin, leading with your elbows. Keep the dumbbells close to your body on the way up, letting your wrists bend.

Rest 3 minutes before beginning the circuit again.