12 Week Transformation - Week 3
Day 1 - Lower Body
Warm Up Ideas
- Incline walk on treadmill for 5-10 minutes
- Bodyweight Squats
- High Knee Marches to Buttkicks for 2 minutes
- Monsterwalks
- Hip Circles
Workout
Spanish Squats
- 2 sets
- 12 reps each
Heel Elevated Goblet Squats
- 3 sets
- 10-12 reps
Toe Elevated DB RDL
- 3 sets
- 12 reps
Incline Bench Reverse Hypers
- 3 sets
- 12-15 reps
Bodyweight Calf Raises
- 2 sets
- 30 reps
Day 2 - Upper Body
Warm Up Ideas
- Arm circles
- Thoracic star stretch
- Shoulder flossing
Workout
Underhand DB Row (aka Yates Row)
- 3 sets
- 10-12 reps
Push Up off a bench
- 3 sets
- 10-12 reps
Ironcross
- 3 sets
- 10-12 reps
DB Single Arm Row superset with Pullover
- 3 sets
- 12 reps
Day 3 - Abs/HIIT
Warm Up Ideas
- Walk on Treadmill for 10 minutes
- High Knees to Butt kicks for 2 minutes
Workout
You will go 4 Rounds, resting 10 seconds between each exercise. Resting as little as possible between rounds.
DB Thrusters
- 12 reps
Plank
- 30 seconds
Plank Jacks
- 30 seconds
Oblique Crunch
- 30 seconds each side
Mountain Climbers
- 15 seconds
Day 4 - Lower Body
Warm Up Ideas
- Treadmill for 10 minutes
- High Knees to Butt kicks for 2 minutes
- Monsterwalks
- Hip Circles
Workout
Toe Tap Leg Raise
- 2 sets
- 12 reps each
Weighted Glute Bridges
- 3 sets
- 12-15 reps
Clams
- 3 sets
- 10 reps
Bench Assisted Single Leg Squat
- 3 sets
- 10 reps
Bodyweight Calf Raises
- 3 sets
- 20-25 reps
Squat Pulses
- 3 sets
- 30 seconds
Day 5 - Upper Body
Warm Up Ideas
- Shoulder Flossing
- Arm Circles
- Thoracic Star Stretch
Workout
Incline Bench Press
- 4 sets
- 8 reps (try going a little heavier than you have been)
Cuban Press superset with Lateral Raise
- 3 sets
- 10 reps
Incline Curls superset with Bench Dips
- 3 sets
- 10 reps
WOW!
Week 3 is complete. You killed it! Nice work. You might be feeling stronger, so in the following weeks consider trying a heavier weight for some of the bigger lifts like Squats, Rows, and Chest Press. Rest up for Week 4 🙂