Day 1.png

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. This is necessary for the toned look we want. On exercises with a rep range (e.g.: 10-12 reps) with the higher number being the same as in weeks one and two, aim for the lower number at a higher weight, but continue on to the higher number if you're able and choose a heavier weight the following set.

If this is your first workout of the week, remember your cardio: 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

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 to use just your bodyweight or a resistance band instead. 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)



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!