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

While you’re watching, go subscribe to my YouTube channel 🙂

An Outdoor Workout For Your Holiday Weekend

Like many other places, some gyms close on holiday weekends. Don’t take this as an excuse to skip  your workouts for 3,4,5 days, use the great outdoors to get your heart pumping!

PrairieLakesWorkout

Took my workout to a nearby lake/walking path that has workout stations built in this morning, here it is for you to try yourself!

  • 25 jumping jacks
  • 20 rapid box/bench step ups (3rd picture from the left)
  • 15 deep squats
  • 10 full burpees
  • 5 pull ups (substitute for 5 tuck jumps if you don’t have a pull up bar)
  • 10 decline mountain climber twist (2nd picture from right)
  • 15 jump lunges each
  • 20 box jumps
  • 25 high knees

Repeat 5-10 times with an optional 1/2 mile run to start and end the workout!

5 rounds can be completed, at a rapid pace, in about 20 minutes with 315 calories burned!