STRENGTH AND CONDITIONING - Week 3 of 15
MONDAY
Morning
5 minute warm up
30 seconds: High-intensity exercise
30 seconds: Rest or low-intensity exercise
Repeat 10 times
Evening
Warm up – 5 minutes on cross trainer
Deadlift 15 reps
Circuit 1 – 2 sets
Walking lunges 10 reps per leg
Barbell hip thrusters 15 reps
Plank to push-up 10 reps
Bench/Chair triceps dips 15 reps
Circuit 2– 2 sets
Squat to press 15 reps
Lateral pull down 10 reps
Bent over row15 reps
Barbell good mornings 15 reps
Circuit 3– 2 sets
Lateral lunges 10 reps
Step ups 10 reps per leg
Straight leg sit-ups 15 reps
Exercise ball back extensions 12 reps
TUESDAY
Morning
1 hour Hot Hatha
Evening
5 minute warm up
30 seconds: High-intensity exercise
30 seconds: Rest or low-intensity exercise
Repeat 10 times
3 rounds
20 seconds activity
10 seconds rest
Ankle taps
Superman
Bow and arrow
Boxers sit ups
Cannonball sit ups
Dying bugs
Guard sit ups
Leg raises
WEDNESDAY
Morning
5 minute warm up
30 seconds: High-intensity exercise
30 seconds: Rest or low-intensity exercise
Repeat 10 times
Evening
Circuit 1– 3 sets
Bench press 15 reps
Shoulder press 15 reps
Dumbbell lateral raises 15 reps
Dumbbell bench press 15 reps
THURSDAY
Morning
1 hour Hot Hatha
Evening
5 minute warm up
30 seconds: High-intensity exercise
30 seconds: Rest or low-intensity exercise
Repeat 10 times
FRIDAY
Morning
5 minute warm up
30 seconds: High-intensity exercise
30 seconds: Rest or low-intensity exercise
Repeat 10 times
Evening
Circuit 1– 2 sets
Walking lunges 10 reps per leg
Kettle bell swings 20 swings
Arnold dumbbell press 12 reps
Russian twist 20 reps
Circuit 2– 2 sets
Hindu push-ups 10 reps
Lunge with a twist 10 per leg
Kettle bell windmill 10 reps per side
Circuit 3– 2 sets
Squat (with a bar) 15 reps
Row (with dumbells) 15 reps
Reverse crunch 20 reps
Dumbbell bicep curls 15 reps
SATURDAY
Morning
5 minute warm up
30 seconds: High-intensity exercise
30 seconds: Rest or low-intensity exercise
Repeat 10 times
SUNDAY
Morning
5 minute warm up
30 seconds: High-intensity exercise
30 seconds: Rest or low-intensity exercise
Repeat 10 times
Evening
1 hour 45 minutes Yin yoga
