HOLIDAY HUSTLE 03
WEEK 03
how is it week 3 already?! This week will look familiar - because it is! week 3 is a progression of week 1. Working intervals are longer and there’s an option to add pulses to some of the leg exercises, increasing the time your muscles are under tension. being familiar with the exercises means you can really push yourself, don’t be afraid to pick up heavier weights if you have them and stick it out through the longer intervals.
Notes:
FIRST THINGS FIRST: You can tap and hold the black box workout outlines to save them to your phone as a photo.
Modifications for all workouts:
Level Up:
-Increase the weight you’re using. the heavier the weight the harder the workout.
-perform LONGER WORKING BLOCKS (ex: 45/15 instead of 30/15)
Dial Back:
-bodyweight or lighter weights
-perform 3 sets instead of 4
-Increase your rest time (ex: 30/30 Instead of 30/15)
-jumping - take the jump out & step instead
-Planks - perform on knees instead of toes
Equipment: 2 medium weight dumbbells (varies per person; generally between 8-20lbs). additional weights if you have them: 1 Heavy (15lbs+) and 2 light (8lbs-) dumbbells/kbs)
most workouts use medium weights. reps should feel very challenging but doable for the time allotted. if you do not have a heavy weight for things like goblet squats, use 2 medium weights instead. use 2 medium weights instead. *use medium weights unless otherwise indicated.
*If you’ll be working out in addition to these 5 days of workouts, say you’re a runner or cyclist, try to do your more challenging “non-HH” workouts on your Holiday Hustle off days. You can tack on some LISS (low intensity steady state) cardio to the workouts/on your off days if you l-o-v-e it and have the time, I’ll leave that up to you
DAY 1: LOWER BODY STRENGTH + INTENSITY
SUPERSET 1: 4 ROUNDS
40 SECONDS of WORK, 20 SECONDS REST
Goblet Squat *option to add 1 squat pulse in between Full squats
Lunge Jump
SUPERSET 2: 4 ROUNDS
40 SECONDS of WORK, 20 SECONDS REST
DEADLIFT
split squat - righT *OPTION TO ADD PULSE
Split Squat - Left *OPTION TO ADD PULSE
SUPERSET 3: 4 ROUNDS
40 SECONDS of WORK, 20 SECONDS REST
Sumo Squat - weight in Deadlift position *option to add pulse
alternating weighted step ups (switch feet on bench or on floor, hold dumbbells)
FINISHER: 10 MINUTE EMOM
START EXERCISES EVERY MINUTE ON THE MINUTE, COMPLETE EXERCISES & TAKE REMAINDER OF MINUTE TO REST BEFORE STARTING THE NEXT SET OF EXERCISES.
ODD MINUTES: 1/3/5/7/9:
10 Squat Jumps
10 Air Squats
10 Squat Pulses
EVEN MINUTES: 2/4/6/8/10:
10 HANDS ELEVATED PUSH-UP
10 ALTERNATING SIT UP TO SINGLE ARM HIP THRUST
DAY 2: UPPER BODY BURN + CORE
TRI-SET 1: 4 ROUNDS
40 SECONDS WORK, 0 REST IN BETWEEN EXERCISES. REST 40 SECONDS AFTER COMPLETING EACH ROUND OF THE TRI-SET.
REST 1 minute when 4 rounds are complete. MOVE ON TO THE NEXT TRI-SET.
EXERCISES:
Bicep Curl
Overhead TricepS Extension
Push Up to Shoulder Tap
(REST 40 seconds)
TRI-SET 2: 4 ROUNDS
40 SECONDS WORK, 0 REST IN BETWEEN EXERCISES. REST 40 SECONDS AFTER COMPLETING EACH ROUND OF THE TRI-SET.
REST 1 minute when 4 rounds are complete. MOVE ON TO THE NEXT TRI-SET.
EXERCISES:
Bent Over Narrow Row
Chest Press
Mountain Climbers
(ResT 40 seconds)
TRI-SET 3: 4 ROUNDS
40 SECONDS WORK, 0 REST IN BETWEEN EXERCISES. REST 40 SECONDS AFTER COMPLETING EACH ROUND OF THE TRI-SET.
EXERCISES:
Bicep Curl – Iso Hammer SA - 20 seconds each arm
Triceps Kickback
Plank Knee Pull High to Low
(ResT 40 seconds)
FINISHER: 7 MINUTE AMRAP
COMPLETE AS MANY ROUNDS AS POSSIBLE IN 6 MINUTES.
EXERCISES:
5 Sprawls
10 Blackburns - T + Palms Down
15 Shoulder Press - (light weight)
20 Plank Knee taps (10 each side)
DAY 3: LOWER BODY + CORE - GLUTE FOCUS
Circuit 1: 4 ROUNDS
40 SECONDS WORK, 20 seconds REST IN BETWEEN EXERCISES
REST 1-2 minutes between Circuit 1 & 2.
EXERCISES:
Staggered Stance Deadlift (40 sec. Right Leg, 40 sec. Left Leg)
Alternating Lateral Squat - WEIGHTED
Skaters
Split 20/20 Glute Bridge Lifts / Glute Bridge Pulses
Circuit 2: 4 ROUNDS
40 SECONDS WORK, 20 seconds REST IN BETWEEN EXERCISES
EXERCISES:
Reverse Lunge - R *option to add pulse
Reverse Lunge - L *option to add pulse
Standing Lateral Lift 20/20
Deadlift Squat
Standing Ankle Taps
FINISHER: 10 MINUTE ABS (video)
DAY 4: UPPER BODY + CARDIO
SUPERSet 1: 4 ROUNDS
40 SECONDS WORK, 0 REST BETWEEN EXERCISES
REST 1-2 minutes between Superset 1 & 2.
EXERCISES: 40/40 x 4
BEnt OVER Wide Row
Loaded Push Up (Push Up can be modified on knees)
SUPERSet 2: 4 ROUNDS
40 SECONDS WORK, 0 REST BETWEEN EXERCISES
REST 1-2 minutes between Superset 2 & 3.
EXERCISES: 40/40 x 4
Shoulder Press
Bicep Curl Wide Angle
SUPERSet 3: 4 ROUNDS
40 SECONDS WORK, 0 REST BETWEEN EXERCISES
REST 1-2 minutes between Superset 3 & 4.
EXERCISES: 40/40 x 4
Triceps Dips
Front Raise
SUPERSet 4: 4 ROUNDS
40 SECONDS WORK, 0 REST BETWEEN EXERCISES
EXERCISES: 40/40 x 4
REVERSE FLY
WEIGHTED JACK
CARDIO FINISHER: 10 MINUTES
3 ROUNDS - 40 SECONDS WORK, 0 REST BETWEEN EXERCISES.
REST 30 SECONDS between ROUNDS.
EXERCISES: 40 SECONDS EACH X 3
Pop Squats (MODIFY NO JUMPING, STEP OUT INSTEAD)
Jacks
Plank Jacks (MODIFY BY STEPPING OUT)
Bum Kicks
Mountain Climbers
Fast Feet
(REST 30 SEC.)
DAY 5: FULL BODY INSANITY
FULL BODY AMRAP: 25 Minutes
Perform exercises/reps continuously for 25 minutes. Rest as needed. The goal is to perform as many rounds as possible. Try to beat your rounds/reps from week 1!
EXERCISES:
10 - Deadlift Sumo Squat
10 - Commando to Plank Shoulder Tap
20 - BW Reverse Lunge w/Arm Swing OH
10 - Deadlift to Narrow Row to Hammer Curl to Narrow Press
10 - 2 pop squat 2 jacks
40 - Mountain Climbers
