week 3: We’re over the hump!

REMINDERS: To make any of the workouts harder, increase working time (ex: 40 seconds instead of 30 seconds, 20 reps instead of 10 reps) or increase the number of rounds - do the reverse if it feels too challenging. Form over everything so modify as needed & progress only when you’re ready.

Click on the day below to jump to the workout:

• DAY 1 - CIRCUIT

• DAY 2 - AMRAP

• DAY 3 - SUPERSETS

• DAY 4 - HIIT TABATA (WEEKLY CHALLENGE)

• DAY 5 - CIRCUIT

• DAY 6 - AMRAP

• DAY 7 - SUPERSETS

TAKE ME BACK TO THE TEN MINUTE TONE - CORE EDITION - HOME PAGE

WEEK 3 / DAY 1 & 5: CORE CIRCUIT

2 CIRCUITS / 2 ROUNDS OF EACH CIRCUIT / 30 SECONDS EACH EXERCISE (NO REST UNLESS YOU NEED IT)

CIRCUIT 1: 2 ROUNDS // 30 SEC. each exercise.

• Ab Curl Tabletop

• Forearm Side Plank Scoop - R (modify on knees)

• Forearm Side Plank Scoop - L (modify on knees)

• Sit Up Ankle Taps

• Plank Reaches - Alternating (modify on knees)

CIRCUIT 2: 2 ROUNDS // 30 SEC. each exercise.

• Roll Down

• Leg Lower (lower legs until you can no longer keep your back from arching, that’s as far as you go!)

• Forearm Side Plank w/Leg Raise - R (modify from knees)

• Forearm Side Plank w/Leg Raise - L (modify from knees)

• Sit Up to Hip Thrust

• Bear Plank Arm Raises

WEEK 3 / DAY 2 & 6: AMRAP (AS MANY ROUNDS AS POSSIBLE)

SET YOUR TIMER FOR 10 MINUTES AND COMPLETE AS MANY ROUNDS AS POSSIBLE.

• x20 - Reverse Crunch + Leg Extension

• x10 - Sprawl + Squat + Standing Knee Cross

• x10 - Oblique V Crunch - R

• x10 - Oblique V Crunch - L

• x10 - Commandos

WEEK 3 / DAY 3 & 7: SUPERSETS

3 SUPERSET PAIRINGS: 30 SEC. WORK EACH EXERCISE, 3 ROUNDS EACH SUPERSET.
30 SEC. REST AFTER 3 ROUNDS BEFORE MOVING ON TO NEXT SUPERSET.
(Yes today’s workout is just a teensy bit over 10 minutes)

SUPERSET 1: 3 ROUNDS // 30 SEC. each exercise

• Double Dead Bug

• Suitcase Crunch (dumbbell optional)

SUPERSET 2: 3 ROUNDS // 30 SEC. each exercise

• Ab Curl Leg Lower - Alternating

• Sexy Spider (forearm plank bringing same knee to elbow)

SUPERSET 3: 3 ROUNDS // 30 SEC. each exercise

• Russian Twist

• Half Kneeling Lateral Crunch - R

• Half Kneeling Lateral Crunch - L

week 3 / day 4: hiit tabata weekly challenge

8 EXERCISES:
2 ROUNDS // 20 SEC. WORK, 10 SEC. REST.
REST 1 MINUTE BETWEEN ROUNDS.

*CHALLENGE: RECORD YOUR REPS FOR EACH EXERCISE & TRY TO INCREASE YOUR REPS EACH ROUND / EACH WEEK!

• High Knees

• Loaded Push Up

• Speed Skaters

• Plank Jack

• Standing Ankle Taps

• Mountain Climbers

• Burpees or Sprawls (sprawl = shown // modify = no jumping + step back)

• Pop Squats