21 Day ‘Be The Machine’ Program: Week 3

Here it is week 3 out of 3, day 21 out of 21. I had to get extra creative this week with a big MOVE to a new house happening so you will see that 2 out of the 4 workouts I did were outside… ENJOY!

 

Monday: 

Exercise options:

  • single leg hop – take out the hop and do side to side steps with a calf raise on one foot on each side
  • Jump lunge- step back lunge
  • Balance hop- take out the hop
  • Broad jump to back pedal- run/walk forward to backpedal

Tuesday:

Have fun with this one 🙂

Wednesday:

Exercise options- for the run it is listed in there, basically do half

Thursday:

Friday:

Active rest. For me it was moving a sh*t ton of boxes!

Saturday; 

Active rest.

Sunday:

Orangetheory Fitness

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12 Days of Workouts, Day 5

One & Done- 500 reps 🙂

  1. 25 jumping jacks
  2. 25 squats
  3. 25 high knees each
  4. 25 side lunges each
  5. 25 speed skaters each
  6. 25 lateral tuck jumps
  7. 25 calf raises each direction (toes forward, toes in, toes out)
  8. 25 quick burpee (burpee no push up)
  9. 25 push ups
  10. 25 mountain climbers each
  11. 25 tricep dips
  12. 25 grasshoppers
  13. 25 glute bridges
  14. 25 glute bridge march each leg
  15. 25 V-ups
  16. 25 crunches
  17. 25 leg drops
  18. 25 spiderman plank each
  19. 25 side plank hip dips-right
  20. 25 side plank hip dips-left

Exercises:

A: squats

B: side lunges

C1&2: speed skaters

D1&2: tricep dips

E1&2: glute bridge march

F1,2,3&4: grasshoppers

G1&2: leg drops

H1&2: v-ups

i1,2,3&4: modified v-ups

12-days_day5

Exercise tips:

Some moves are from previous workouts (push ups, mountain climbers, etc.) go back and look if needed!

Side lunges- think of sitting to the side and back. This gets you into the side lunge position while also keeping your knees behind your toes

Lateral tuck jumps- tuck jumps while hopping over an imaginary line. Modification: step up and over an invisible line instead of jumping

Tricep dips- can also be done on an elevated surface. Make sure your finger tips point toward your toes instead of pointing behind you. Bend at the elbow, not at the shoulder

Grasshoppers- think “plank, tuck, plank, jack”

Spiderman plank- look back at day 3 🙂