Week 3: Knock-Em Dead Bootcamp

eventseason-bod-ready-week-3

If you have been following our knock ‘em dead workout bootcamp, you’re ready to start week 3! We began the 4-week bootcamp two weeks ago. These workouts will get your body in shape for the spring and summer events on your list. If you missed out, check out week one here.

You should be feeling stronger and more energized all around. Let’s see what is in store this week to get that toned look you’ve been craving.

Monday: Strength Circuit
15 reps of each exercise, 2-3 sets depending on physical fitness. Rest for 90 seconds between sets.
Stability Ball Dumbbell Pullovers
Seated Cable Chest Press
Reverse Cable Axe Chop
Cable Single-Arm Rows
Bear Crawl
Bench Push Ups
Abdominal Crunch Machine
Stability Ball Back Extensions

Tuesday: HIIT on Treadmill or Elliptical
30 minutes

Wednesday: Strength Circuit
15 reps of each exercise, 2-3 sets depending on physical fitness. Rest for 90 seconds between sets.
Angled Leg Press
Hip Extensions
Stability Ball Crunch Pass
Cable Adductor
Dumbbell Squats
Cable Leg Curls
Cable Abductor
Skater Lunges

Thursday: Zumba/Hip-hop class or Spinning/Recumbent Bike
45 minutes

Friday: Yoga/Stretch/Meditation
30-45 minutes

Saturday: Strength Training Circuit
15 reps of each exercise, 2-3 sets depending on physical fitness. Rest for 90 seconds between sets.
Stability Ball Biceps Curls
Stability Ball Dips
Upright Lateral Row
Reverse Bridge
Biceps Curl Machine
Seated Triceps Extensions
Stability Ball Rear Shoulder Raise
Bicycle Crunches

Sunday: Rest/Foam Rolling/Stretching
30 minutes

Miss out on last week’s workouts? Get week two here. Or week one here.

Download the strength circuit workouts for week three here (click button below):

What are roadblocks you are experiencing that are keeping you from accomplishing your goals?

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Debbie spends her time at the Anytime Fitness corporate office writing and designing web content for the brand’s fabulous franchisees and staff. She has a B.S. in Dietetics, has been NASM certified in personal training, and specializes in weight loss. Her outlook on health and wellness is driven by her own 120-pound weight loss: she is a realist who doesn’t believe in diets, believes strongly in chocolate, and maintaining a healthy, sustainable balance in life. She takes a passionate interest in mental health, positive body image, and self-love. She’s an avid creator of music and mother of cats. She also can’t keep plants alive.