30 Minute Workout Week 3

This week of workouts is going to be much more challenging than the last two so be sure to do your warmup exercises before starting with this routine and do some post workout stretches to help your body recover and burn more fat after the workouts.

There are three options for this workout. The first 6 exercises are for beg./int. and the last 6 are for int./adv. Follow the instructions below with the 6 exercises that are at your current level.

The third option is to mix and match from both levels to fine tune the intensity to your needs and preferences or for variety if you want to come back to these workouts after the 4 week program is over.

Perform this workout 3 times the third week. Start with 8-10 reps of each of the first four exercises. Go from one exercise to the next with minimal rest.

After one circuit take a 60 second break then repeat 2 more times. Continue with 8 rounds of the first core exercise using the tabata protocol. Alternate between 20 seconds of work and 10 seconds rest for 8 rounds (takes 4 minutes). Finish up with 2 sets 15 of your last 2 ab exercise.

**Remember that the first 6 exercises are for beginners and intermediates. The last 6 are for intermediates to advanced. Choose your set of exercises according to your current fitness level. Mix n match from both levels for variety or the ideal intensity.

Exercise
Pushup (both hands on ball) 1) Get on your knees and place hands 6-8 inches apart onto the flexaball. 2) Start position: Align hands at nipple line, place feet hip width apart on toes, and extend the arms to raise body up. Trunk and hips should be in a straight line. 3) Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the flexaball. 4) Return to the start position by extending at the elbows and pushing the body up. 5) Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back. 30 minute workout week 3 tips: Wedge the ball into a corner for safety. Keep abs tight and butt down.	Sets Reps Weight/ Resistance Tempo Time
Slideboard Bodyweight Reverse Lunge 1. Start by placing your hands on top of your head and placing one foot on the slideboard or a "val slide". 2. Proceed to lunge by sliding your foot back until you reach full range of motion. Your front leg should be bent to about 90 degrees. 3. Return to the starting position by standing up using the front leg. 4. Repeat for the desired repetitions and then repeat with the other leg. 30 minute workout week 3 tips: Use valslide or gliding discs. If you have wood or tile floors you can also use a towel.	Sets Reps Weight/ Resistance Tempo Time
Stationary Bodyweight Lateral Lunge/Squat 1. Start by placing your hands behind your head and your feet placed with a wide stance. 2. Shift your weight and hips to one side and squat down so that your hips drop down behind that foot. 3. Return to the starting position and repeat the same movement to the other side. 4. Alternate this movement back and forth until the desired repetitions are met. 30 minute workout week 3 tips: Keep arms, shoulders, and head back. Sit into heel and use your glutes and core to do all the work.	Sets Reps Weight/ Resistance Tempo Time
Pushup Superman w/ Alternating Arms Starting Position: Start the movement in a plank position. Holding that position raise your right arm and left leg off of the ground. Return to the starting position and repeat with the other arm and leg. Hold each lift for 1-2 seconds. 30 minute workout week 3 tips: Keep abs tucked in and if necessary break it down further and raise each limb up individually until you get the hang of it.	Sets Reps Weight/ Resistance Tempo Time
Standing Reverse Wood Chop with Med Ball 1. Start by holding a medicine ball at knee level in a semi-squat position. 2. Rotate your trunk and extend your knees while raising the ball up towards the opposite shoulder. Keep your arms fairly straight during this movement. 3. Return to the starting position and repeat for prescribed repetitions. 4. Repeat with the other side. 30 minute workout week 3 tips: Look straight ahead and keep toes pointing forward. Draw belly button in hard as you raise the ball up.	Sets Reps Weight/ Resistance Tempo Time
Full Situp (w/ med ball) 1. Start position: Lie back onto floor or bench with knees bent and hands straight over your chest. Hold a medicine ball during the exercise. Head should be in a neutral position with a space between chin and chest. 2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench until you are seated in an upright position. 3. Return to start position. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury. 30 minute workout week 3 tips: Keep tounge on roof of mouth to prevent neck strain. Draw belly button in towards floor and contract abs hard right before you sit up.	Sets Reps Weight/ Resistance Tempo Time
Kneeling pushup with hands on med ball 1) Get on hands and knees on floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line. 2) Place hands on top of the medicine ball; extend legs and place feet at hip width with toes on floor. 3) Start position: Extend the elbows and raise the body off the floor. 4) Lower your entire body (legs, hips, trunk, and head) 1-2 inches from the floor. 5) Return to the start position by extending at the elbows and pushing the body up. 30 minute workout week 3 tips: Hardcore people can perform regular pushups with hands on ball. Very tough on the shoulders though, so be careful.	Sets Reps Weight/ Resistance Tempo Time
Saggital Front Reach 1) Start position: Stand with feet hip width apart. Hold medicine ball or dumbbell at waist. 2) Step forward 2-3 feet with the heel striking first and lean torso forward. With both hands, reach down towards the front foot so that finger tips touch the floor. DO NOT allow front knee to extend past the big toe - may cause injury. 3) Pushing off front foot, return to start position. Continue with same leg or alternate as prescribed. 4) Remember to keep head and back in a neutral position. Reaching forward should be performed at the hips and not the low back. Shoulders and hips should remain squared at all times. 5) Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially. Back knee should not come in contact with floor. 30 minute workout week 3 tips: Pull abs in hard any time you're in the bent over position using the Japanese bondage workout trick from my video.	Sets Reps Weight/ Resistance Tempo Time
Lateral Lunge (barbell) 1) Start position: Stand with feet hip width apart. Place barbell on your shoulders. 2) Take right foot and step 2-3 feet out to the right side (or the 3 o’clock position). Lean torso forward and sit the right glute back. DO NOT allow lunging knee to extend past the big toe - may cause injury. 3) Pushing off lunging foot, return to start position. Continue with same leg or alternate as prescribed. 4) Remember to keep head and back in a neutral position. Reaching forward should be performed at the hips and not the low back. Shoulders, hips, and front foot should point forward at all times. Watch for proper knee alignment - do not let lunging knee extend past big toe or deviate laterally or medially. Opposite leg should remain straight during lunging phase as shown. 30 minute workout week 3 tips: Lose the bar and hold a medicine ball at chest level instead. Keep head and shoulders back. No bending forward from the waist. Sit into the heel and use gltues to squeeze back up to stading.	Sets Reps Weight/ Resistance Tempo Time
Side Plank 1 1. Begin in the side plank position hips, shoulders, head all in one line. Hand underneath the shoulder and navel pulled in towards the spine, pelvic floor lifted. 2. Raise top arm towards the sky. 3. To increase the difficulty of this pose, lift and lower right foot to knee. Do not allow the left hip to collapse down towards the floor. 4. Maintain a straight line all the way down from the left foot to the left armpit. Keep the right knee and the right arm pointing up towards the sky. 30 minute workout week 3 tips: Keep leg down if your feeling fatigued or just keep leg bent instead of lifting and lower it.	Sets Reps Weight/ Resistance Tempo Time
Slams Stand with feet parallel and knees slightly bent. Pull medicine ball back behind head and forcefully throw ball down on the ground as hard as possible. Catch the ball on the bounce from the ground and repeat according to prescribed repetitions. 30 minute workout week 3 tips: This is primarily a core and upper back exercise so focus on using those back muscles to pull the ball up then drive it into the floor.	Sets Reps Weight/ Resistance Tempo Time
Supine Twist with med ball 1. Lie on your back with the ball under your upper shoulders and hold onto a medicine ball above your chest. 2. Keeping the ball in front of your chest rotate your shoulders and trunk until the ball is facing the side. 3. Try to keep your hips somewhat stable and facing the ceiling during this movement. 4. The movement should initiate from your trunk. Alternate sides until the prescribed repetitions are complete. 30 minute workout week 3 tips: Move slowly and keep toes and knees pointing forward and hips up. Only add speed once you have perfect form.	Sets Reps Weight/ Resistance Tempo Time