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This workout uses the same exercises that you did on Day One of weeks one and two; however, the intensity is changed. I also added an additional glute-burner at the end to finish things off. Even though the reps are slightly lower (only by about two reps per set), your muscles will be working harder. How? I want you to use heavier weights. Remember Preparation Tip #2? With fewer reps, and this rule of thumb in practice, you will be lifting heavier weights and challenging your muscles to grow. The weights you choose should be about 10% heavier than what you used in weeks one and two. Additionally, on exercises with a rep range, such as "10-12 reps," if you can complete the higher number of reps with 10% heavier weight, go ahead and increase the weight again by another 10% until you can only complete the lower number of reps at a steady tempo with great form. This is necessary for the toned look we want.

If this is your first workout of the week, remember to complete your two types of cardio after the weights session: bike intervals AND fast walk 1-2 miles. Use this to guage your readiness for sprints tomorrow. They won't be easy, but you should not put yourself in a position of injuring yourself either. Let me know if you have any concerns.

 

Walking Lunges
3 sets of 12 reps (each leg)
1 minute rest

Bench Split Squat Jumps
Consider trying a taller step or bench this week. Or try to advance to this from a wall sit if you did that last week.

4 sets of 10 reps
1 minute rest

Hip Abduction
May also be done with a cable or seated on a selectorized machine.
4 sets of 10-12 reps
1 minute rest

Barbell Glute Bridge
4 sets of 10-12 reps
1 minute rest

Glute Kickback
Optional alternatives: selectorized or plate-loaded machine, bodyweight or resistance band kickbacks.  Avoid hyperextending your back (keep a strong core)
4 sets of 8, repeat each leg
1 minute rest

Standing Calf Raises
You can use a hold dumbbells or use a selectorized machine too.
4 sets of 20 reps
1 minute rest

Fire Hydrant to Glute Kickback
30 reps (15 each side)

Finisher: Bike Intervals
5 sets of 20 sec ON
60 sec OFF/rest

Cardio Walk
1-2 mi fast walk

Click here for PRINTABLE WORKOUT LOG

 

By now some of you, hopefully, have incorporated regular stretching or maybe tried yoga to help improve your flexibility and promote muscle recovery. If so, you may not even realize what a positive difference it's making for your body. Don't stop to find out. If you are feeling more stiffness and realize you haven't been stretching for at least 10 minutes after each workout, start now - just do it!