week 3
Day 1:
Warmup:
single leg hip bridge – 10x each side
plank arm raises – 10x each side
plank arm raises – 10x each side
Repeat 3x
Day 1:
Circuit:
dumbbell reverse lunge to curtsy– 10x each side
hollow rocks – 30 sec
windmills – 10x each side (dumbbell in extended hand)
plank jacks– 30 sec
hollow rocks – 30 sec
windmills – 10x each side (dumbbell in extended hand)
plank jacks– 30 sec
repeat 4x
Day 2:
Warmup:
reverse crunches – 15x
boat pose – 30 sec
boat pose – 30 sec
Repeat 3x
Day 2:
Circuit:
dumbbell single leg deadlift – 10x each side
dumbbell renegade rows – 10x each side
goblet squats – 15x
plank hip dips – 30 sec
dumbbell renegade rows – 10x each side
goblet squats – 15x
plank hip dips – 30 sec
repeat 4x
Day 3:
Warmup:
plank knee drive to twist – 10x each side
plank shoulder tap to push-ups – 10x
plank shoulder tap to push-ups – 10x
Repeat 3x
Day 3:
Circuit:
dumbbell curtsy lunges– 10x each side
dumbbell farmer carry w/alt. hold – 10 steps there & back
plyo lunges – 15x each side
single leg v-ups – 10x each side
dumbbell farmer carry w/alt. hold – 10 steps there & back
plyo lunges – 15x each side
single leg v-ups – 10x each side
repeat 4x