Girl Power Workout Program : Week 3 : Day 3: (Friday) Sweat It Out Day

Week 3

Day 3: (Friday) Sweat It Out Day

Warmup: Stationary Bike for 4 minutes

Leg Swings x5 per leg (lateral and forward)

Cardio:

Treadmill Interval Runs

-Run 60s as fast as you can on treadmill, then walk for 2 mins

-Do 6 intervals (total time 18 mins)

Leg Work

Cycle 1: 4 Rounds as fast as possible

20 Body Weight Squats

10 Forward Lunges per Leg

10 Alternate Side Lunges per Leg

Smith Machine Back Squat 4 sets x 15 reps

-low weight

Smith Machine Romanian Dead Lift 4 sets x 15 reps

-low weight

Core Workout:

Cycle 1: Core- 2 rounds, 2 minute rest in between

Front Plank Hold 30s

Right Side Plank Hold 30s

Left Side Plank Hold 30s

Front Learning Rest Hold 30s

Cycle 2: Abs- 2 rounds, 2 minutes rest in between

Russian Twists x 25 per side

Crunches x 25 reps

Legs Flat Crunches x 25 reps

 

👉 Week 1 : Day 1 (Monday)
👉 Week 1 : Day 2 (Wednesday)
👉 Week 1 : Day 3: (Friday)
👉 Week 2 : Day 2 : (Monday)
👉 Week 2 : Day 2 : (Wednesday)
👉 Week 2 : Day 3 : (Friday) Cardio and Ab day
👉 Week 3 : Day 1: (Monday) Get Big Day
👉 Week 3 : Day 2: (Wednesday) Fat Burn Day
👉 Week 3 : Day 3: (Friday) Sweat It Out Day
👉 Week 4 : Day 1: (Monday) Muscle Tone Day
👉 Week 4 Day 2: (Wednesday) Hump Day
👉 Week 4 : Day 3: (Friday) The Weekend Starter