Week 3 exercise plan

Spend 15 minutes on each circuit – repeating as many times as possible within the 15 minutes. 

TUESDAY | LOWER BODY

CIRCUIT 1

  1. 20 squats with lateral leg raise
  2. 40 donkey kicks (20 each side)
  3. 20 weighted reverse lunges (10 each side)
  4. 25 jump squats

 

CIRCUIT 2

  1. 20 goblet squat
  2. 20 fire hydrants (10 each leg)
  3. 25 weighted glute bridge
  4. 30 fast toe on step

THURSDAY | UPPER BODY

CIRCUIT 1

  1. 45 second plank
  2. 40 mountain climbers
  3. 20 second v sit hold
  4. 10 press ups

CIRCUIT 2

  1. 35 upright rows
  2. 40 ab bikes
  3. 15 bent leg tricep dips
  4. 15 toe touch crunches

 

SATURDAY | FULL BODY

CIRCUIT 1

  1. 40 walking lunges
  2. 40 xjumps
  3. 40 squat and press
  4. 10 inchworms

 

CIRCUIT 2

  1. 20 burpees
  2. 30 weighted step ups
  3. 20 plank jacks
  4. 35 bicep curls