WEEK 3 - Workout Schedule

Week 3 - Workouts

My favorite workout shirt - Sometimes I feel I should join their ranks!



Hey friends! Well, we are almost half way through  the 6 week challenge! I am really seeing some differences. Last night I broke my 8 min mile pace and ran a 7:50. I haven't done that since before my first baby! Just wanted to remind everyone that all these exercises can be done with or WITHOUT weight. It was requested that I write a post about what to use for 'weight', so be on the lookout for that soon. Since the sets in the challenge are timed and not set on a certain number of reps, you can easily fatigue your muscles by pushing through and getting as many reps as you can within your time limit. Sometimes that is difficult without any weight at all!  Write down how many reps you get within each minute and see if you can beat that number on your next arm or leg day.

 

Monday

Warm-up - 1 mile run/jog

Arm & Abdominal Routine

Cool down & stretch

 

Tuesday

OFF DAY

 

Wednesday

Warm-up - 1 mile run/jog

Leg & Abdominal Routine

Cool down & stretch

 

Thursday

2 Miles Walk - 12% incline - 3.6-4.0 MPH
200 reps - Abs of choice

Cool Down - Walking

Stretch

 

Friday

Repeat Arm Day (Same as Monday)

 

Saturday

Repeat Leg Day (Same as Wednesday)

 

Sunday

3 Mile Run  - Try to beat your time from week 1 and 2

Cool Down - Walking

Stretch

 



 

Arms & Abdominals

 

Alternating Bicep Curls

 

Overhead Tricep Extensions

 

Pushups (I do them with my Iron Gym)

 

Dumbbell Back Rows

 

Dumbbell Overhead Press

 

Burpees

 

Planks

 

Sit-Ups

Crunches

* Do EACH exercise for 1 minute continuously with only 30-40 second rest intervals

* Repeat this routine TWICE

*Make sure you are breathing through the exercises properly and taking water breaks during your rests

*Cool down & stretch


Legs & Abdominals

Alternating Leg Lunges Chair

Step Ups – both legs

Single Leg Lunges – using a chair to kickback on leg on

Squats (weighted bar)

Bottom-Halves Squats (weighted bar)

Wall Sit

Russian Twists

V-Ups

Crunches

* Do EACH exercise for 1 minute continuously with only 30-40 second rest intervals

* Repeat this routine TWICE

*Make sure you are breathing through the exercises properly and taking water breaks during your rests

*Cool down & stretch