WEEK 3 EXERCISE PLAN

The finish line is in sight now. You’re getting to the end of the programme and we’re not stopping here – we’re increasing the challenge yet again to keep you just outside your comfort zone. This will keep your body from adapting to the stresses you have already placed on it and help you blast through any plateau. While increasing the work and intensity is important for further development, it’s also important to monitor your stress levels. Whether you’re doing intense cardio or a relaxing stretch, exercise may help relieve tension, improve your concentration, and give you the energy to accomplish more each day. Your workouts have now reached a new level and should be completed between 35-45 mins. Turn up your tunes and get stuck in.

Workout 1

Warm up Jog on the spot for 50 seconds, followed by squats x 15; repeat x 5 times. Start gently, jogging just on the toes and increase pace with each round Dynamic Stretching A Runners’ stretch x 6 times each side B Arm circles for 10 seconds each direction C Shoulder rolls for 10 seconds each direction Hold for 6 seconds each side (A) (B-C) x 4 rounds Resistance/Core 1 Dumbbell upright row x 14 times 2 Dumbbell bent over rows x 14 times 3 Dead bug – hold for 15 seconds x 4 sets, increase x 5 seconds each set alternate sides n Rest for 60 seconds between sets; 3 sets for exercise 1-2 Cardio Jog or cycle 4 mins; slow walk or reduce cycle speed for 40 seconds; repeat x 4 times

Workout 2

Warm up Skip for 30 seconds, followed by jabs x 10; upper cuts x 10; hooks x 10; repeat x 5 times. Start gently, increase intensity with each round Dynamic Stretching A Runners’ stretch x 8 times each side. Hold for 6 seconds each side B Arm circles for 10 seconds each direction 4 rounds C Shoulder rolls for 10 seconds each direction 4 rounds Resistance/Core 1 Resistance Band Deadlifts x 14 times 2 Squats with dumbbells x 14 times 3 Plank (touch shoulder with opposite hand and repeat on other side) x 14 Reps; 4 sets n Rest for 60 seconds between sets; 3 sets for exercise 1-2 Cardio Jog or cycle for 6 mins; slow walk or reduce cycle speed for 40 seconds; repeat x 3 times Rest for 60 seconds between sets Workout 3 Warm up Jogging on the spot for 30 seconds, followed by high knees for 20 seconds; lunges x 10; repeat x 5 times. Start gently, jogging just on the toes, increase pace with each round Resistance/Core 1 Thruster with dumbbells x 14 times 2 Lunge with dumbbells x 14 times 3 Bicep curls x 14 times (use resistance band) 4 Side plank – hold for 15 seconds; 4 sets, increase by 5 seconds each set alternate sides n Rest for 60 seconds between sets; 3 sets for exercise 1-2-3 Cardio Jumping jacks x 12; lunges x 12; squats x 12; as many rounds as possible in 5 minutes