Workout 3 (you’ll need a couch, body weight, and a timer)
- 3-4 Sets of COUCH SIT TO STANDS
- 20 TAP AND STANDS
- SLOW HIGH KNEES FOR 30 SEC ACTIVE RECOVERY
- 3-4 Sets of INCLINE PUSH-UPS (as many as you can up to 20)
- DO 30 SEC OF FORWARD AND REVERSE SWIMMERS FOR ACTIVE RECOVERY
- 3-4 sets of STEP UPS 10 EACH LEG
- 30 SEC OF ADDUCTOR ROCKING STRETCH
- 3-4 Sets of TRICEP DIPS 20 REPS (add 20 pulse reps to burn the triceps even more)
- GRAB A DRINK OF WATER REST FOR 30 SEC
- 3-4 Sets of SINGLE LEG SIT TO STAND 10-20 EACH LEG
- 30 SEC OF BUTT KICKERS FOR ACTIVE REST
- 3-4 Sets of INCLINE MOUNTAIN CLIMBERS (SLOW) 40 TOTAL REPS
- DO 3 INCH WORMS IN 30 SEC FOR ACTIVE RECOVERY
- 3-4 REAR FOOT ELEV. SPLIT SQUAT 10 EACH LEG
- 30 SEC WATER BREAK (shake the legs out)
- 3-4 Sets of BOTH HEEL ELEVATED GLUTE BRIDGES
- 20-30 REPS 2 COUNT HOLD AT THE TOP (squeeze)
- Cooldown: walk/jog 3000-4000 steps if you have a counter or about a mile and half to two miles
Printable Version of Workout
