week 3
Day 1:
Warmup:
superman hold – 30 sec
plank shoulder taps – 10x each side
plank shoulder taps – 10x each side
Repeat 3x
Day 1:
Circuit:
lifted clamshells – 15x each side (no dumbbell)
snail abs – 15x
Plyo lunges – 10x each side
single side bicycle – 15x each side
snail abs – 15x
Plyo lunges – 10x each side
single side bicycle – 15x each side
repeat 4x
Day 2:
Warmup:
Plank straight leg side taps – 10x each side
kneeling push-ups – 10x
kneeling push-ups – 10x
Repeat 3x
Day 2:
Circuit:
inverted plank hip dips – 30 sec
jump squats– 10x
forward bear crawl – 5 steps each side
quick feet burpees – 7x
jump squats– 10x
forward bear crawl – 5 steps each side
quick feet burpees – 7x
repeat 4x
Day 3:
Warmup:
russian twists – 30 sec
plank jacks – 30 sec
plank jacks – 30 sec
Repeat 3x
Day 3:
Circuit:
broad jumps – 10x
inverted plank knee drives – 10x each side
Single leg hip bridge leg raises – 10x each side
water jug rows – 10x
inverted plank knee drives – 10x each side
Single leg hip bridge leg raises – 10x each side
water jug rows – 10x
repeat 4x