You made it to Week 3! Remember, these workouts are all about mastering perfect form on each move, so if you need to go a little slower to get it right, that’s OK. Each circuit can be done by itself 4 to 5 times with a 45-90 second break at the end of each round. Let’s do this!
Step Ups (10 to 12 Reps per Leg)
Starting Position: Stand with your feet shoulder-width apart with your toes pointed straight ahead. Keep your torso upright with your shoulders pulled back throughout the whole exercise in front of a flat-seated sturdy chair, bench or coffee table.
Action: Step up with you right leg while keeping your right foot straight. After planting your left foot at the top, step back down with your right leg. Repeat on the other side.
Works: Quads, Glutes, Hamstrings
Supermans (15 to 20 Reps)
Starting Position: Lay down on your stomach with your arms straight above your head and your thumbs to the ceiling. Keep your legs straight and feet shoulder width apart.
Action: Simultaneously pull everything off the ground, trying to make it so that only the front of your hips and stomach are on the ground. With your upper body, raise your chest off the ground and keep your chin tucked down. Also, raise your thumbs as high up toward the ceiling as possible with your elbows still straight, while pulling shoulders back. With your lower body, keep your knees relatively straight and raise your heels as high to the ceiling as possible.
Works: Back, Shoulders, Glutes
Side Planks with Hip Dips (10 to 12 per Side)
Starting Position: Lay on your side, propped up with your elbow bent at 90 degrees under your shoulder. Keep your top shoulder pulled back, torso straight, legs straight and your bottom foot in front of your top foot with both feet pulled up toward your shins.
Action: While keeping your shoulders pulled back and hips perpendicular to the floor, raise your hips up to the ceiling, stopping when your body is completely straight, don’t arch upward. With each rep, you don’t need to touch your hips all the way down. If going all the way down causes discomfort in your lower back, stop a few inches off the ground and return to the side plank position. Alternatively, you can make the move easier by bending your lower knee back to 90 degrees and repeating the same process.
Works: Obliques, Abductors (sides of your butt/hips)
Glute Bridges (12 to 15 Reps)
Starting Position: Lay flat on your back with your knees bent so that your feet can lay flat on the ground.
Action: Push your hips up into the air through the heels of your feet. Stop when your torso and thighs make a straight 45-degree angle. Alternatively, you can make this harder by extending one leg straight out and performing the same exercise through 1 leg at a time.
Works: Glutes, Hamstrings