Week 1 and week 2 had some simple yet effective workout routines. So, are you guys excited to power through the final week’s exercise routine? Here is the routine for the week 3 of the 3-week workout routine.

Day 1

• Warm up x 16 counts

Image source: Pixabay, under Creative Commons License

Start the routine with your favorite warm-up exercises.

• Pushups x 15 reps: Strength training

Image source

Assume a face-down position on the floor. Keep your feet together, and your weight on your chest. Position your hands palms-down on the floor, approximately shoulder-width apart, with elbows pointed towards your toes. Raise yourself using your arms, with your body parallel to the floor. Hold, and then come back to starting position.

• Bicycle x 3 sets of 10 reps: Focus on belly, abs, and legs

Image source: Shutterstock

To simulate a pedaling motion, lie on your back with your hands behind your head. Raise your knees to your chest while lifting your head and shoulders off the ground. Bring the right elbow to your left knee and straighten the right leg. Switch legs. You can use a bicycle machine as an alternative.

• Cool down: With simple aerobic stretches.

Day 2

• Warm up x 16 counts

Start the exercise with aerobic exercises.

• Half-squats x 12 reps: Focus on hips, legs, and buttocks

Image source: Google, copyright-free image under Creative Commons License

Start with your feet wider apart than your shoulders, toes pointing forward, arms raised at chest height, palms facing downwards. At first count, bend your knees and hips to your lower body while keeping your upper body straight. Your knees and toes should be aligned. Hold, come back to starting position, hold again; then repeat.

• Bench dips x 8 sets: Strength training

Image source

Sit up straight on the long edge of an exercise bench. Your legs should be slightly extended, with your feet flat on the floor. Place your hands on both sides of the bench just outside your hips, palms down, fingers pointing downwards. Bring your buttocks off the bench without moving your legs, hold, and come back to starting position.

• Cool down: With simple aerobic stretches.

Day 3: High-intensity Interval Training Cardio

• Warm up x 16 counts

Start the routine with simple aerobic stretching.

• Run/walk: On a treadmill or outdoors

Image source: Google, copyright-free image under Creative Commons License

Walk at 3.5-4.5 mph for 8 minutes then jog at 5.0–6.0 mph for another 8-10 minutes. Then increase speed to 7.0–8.0 mph for another 10 minutes. Interval, and do 2-3 reps, depending on the intensity. The reps can be increased in the following weeks. Come down to walk at 3.5–4.5 mph and cool down.

Day 4

• Warm up x 16 counts

Start the routine with your preferred warm up exercises.

• Walk-out pushups x 10 reps: Strength training

Image source

Start in pushup position with your hands two inches wider than your shoulders. Walk hands out as far as possible, then walk back.

• Jump rope x 2-3 sets of 100 counts: Focus on abs, belly, hips, arms, legs, and buttocks

Image source: Google, copyright-free image under Creative Commons License

Stand with your knees slightly bent, and hold the rope at about hip height with your palms facing your body. Jump and push off the balls of your feet, and keep your knees flexible and your torso upright.

• Cool down: With simple aerobic stretches.

Day 5

• Warm up x 16 counts

Start the routine with your preferred warm up exercises.

• Snap-kick lunges x 3 sets: Focus on quadriceps, calves, hips, and abs

Image source: Google, copyright-free image under Creative Commons License

Stand with your feet hip-width apart and your fists under your chin. Lunge forward with your right foot, bending your right knee 90 degrees, keeping your knee aligned over your ankle. Kick your left leg forward to chest height. Return to starting position, then lunge backward with left leg. Do 12 reps before switching sides.

• Burpees x 20 reps: Strength training

Image source

Begin standing with your feet hip-distance apart. Squat down and plant your hands on the ground just in front of your feet. Jump back with your legs into a plank position with your arms straight underneath your shoulders. Jump your legs back up right behind your hands. Come back to standing, raise your hands over your head, and jump as high as you can into the air.

• Cool down: With simple aerobic stretches.

Day 6

• Warm up x 16 counts

Start the routine with your preferred warm up exercises.

• Calf presses x 10 reps: Focus on legs

Image source

Sit on the seat with your back on padded support. Place your feet on the platform. Grasp handles to your sides and extend your hips and knees. Place your toes and the balls of your feet on the lower portion of the platform with your heels and arches extending off. Push the sled by extending your ankles as far as possible. Return by bending ankles until calves are stretched.

• Side planks x 10 reps on each side: Focus on abs and belly

Image source: Google, copyright-free image under Creative Commons License

Lie on your left side with your elbow directly beneath your shoulder and your legs stacked. Place your right hand on your left shoulder or on your right hip. Brace your abs and lift your hips off the floor until you’re balancing on your forearm and feet, so that your body forms a diagonal line. Hold, switch sides, and repeat.

• Cool down: With simple aerobic stretches.

Featured image source: Google, copyright-free image under Creative Commons License