Week 3
Mantra: “I am proud of my body and what it can do.”
“For Week 3, you’ll need to, again, up the intensity of your workouts. Another way to change up the exercises is to do each exercise for a certain amount of time (i.e., as many pushups as possible in 30 seconds). That’s how the workouts for Week 3 are structured. You might be surprised at how challenging this can be even though you’ve already been doing these exercises for 2 weeks. If 30 seconds isn’t long enough for some of the exercises, up the time to 45 seconds or 1 minute,” says True.
Sunday: day off
Monday: 30 minutes cardio
- Arm exercises: Do each of the following exercises for 30 seconds, in the order they are listed. Try not to take a break in between each exercise and try to do as many as you can in 30 seconds:
- Tricep extension
- Bicep curl (rather than doing the “slow burn” technique, do as many as you can in 20 seconds)
- Shoulder presses
- Pushups
- Ab exercises:
- Plank—Hold for 45 seconds. Repeat 2 more times.
- Leg raises: Do as many leg raises as you can in 30 seconds. Repeat 2 more times.
- Leg exercises:
- With your 3-5 lb dumbbells in each hand, do as many lunges as you can in 30 seconds; repeat with squats.
- Wall sits: “Sit” for 40 seconds on the wall, making sure that your legs are at a 90-degree angle.
- Repeat all three exercises (lunges, squats, and wall sits) 2 more times.
Tuesday: 55 minutes cardio
Wednesday: 40 minutes cardio
- Arm exercises: Do each of the following exercises for 35 seconds, in the order they are listed. Try not to take a break in between each exercise and try to do as many as you can in 30 seconds:
- Tricep extension
- Bicep curl (rather than doing the “slow burn” technique, do as many as you can in 20 seconds)
- Shoulder presses
- Pushups
- Ab exercises:
- Plank—Hold for 40 seconds. Repeat 2 more times.
- Leg raises: Do as many leg raises as you can in 30 seconds. Repeat 2 more times.
- Toe touches: Do as many toe touches (alternating leg/arm combination) as you can in 30 seconds. Repeat 2 more times.
- Leg exercises:
- With your 3-5 lb. dumbbells in each hand, do as many lunges as you can in 30 seconds; repeat with squats.
- Wall sits: “Sit” for 40 seconds on the wall, making sure that your legs are at a 90-degree angle.
- Toe raises: do as many toe raises as you can in 30 seconds (do not hold for 3 seconds when you are on the ball of your foot).
- Repeat all four exercises (lunges, squats, wall sits, toe raises) 2 more times.
Thursday: 45 minutes cardio
Friday: 30 minutes cardio; repeat Monday’s arm, ab, and leg workout.
Saturday: 45 minutes cardio
