Welcome to Week 3 – Day 2 of our Body Revamp program! We’re excited to continue our fitness journey together and help you achieve your health and wellness goals.

In today’s session, we’ll be focusing on challenging full-body workouts that will push your limits and take you one step closer to your desired physique.

Warm-up: Active Stretching

Prior to jumping into the main workout, it’s crucial to warm up your muscles and get your blood flowing. Start with a few minutes of light cardio, such as jogging or jumping jacks, to raise your heart rate.

Follow it up with some dynamic stretches like arm circles, leg swings, and torso twists to improve mobility and prevent injury.

Circuit Training: HIIT & Strength

For today’s workout routine, we’ll be incorporating both high-intensity interval training (HIIT) and strength exercises to maximize fat burning and muscle building.

Perform each exercise within the circuit for the prescribed number of repetitions or time, with minimal rest between exercises. After completing one round, take a brief rest before moving on to the next round. Repeat the circuit for the specified number of sets.

1. Jump Squats

Begin with your feet shoulder-width apart and lower into a squat position. Explosively jump up, reaching your arms overhead, and immediately land softly back into the squat position. Repeat for 15 repetitions.

2. Push-ups

Assume a plank position with your hands shoulder-width apart. Lower your body until your chest almost touches the ground, then push back up to the starting position. Perform 12 repetitions.

If regular push-ups are too challenging, modify by placing your knees on the floor for a modified push-up.

3. Mountain Climbers

Get into a high plank position with your wrists directly under your shoulders. Drive one knee forward toward your chest, then quickly switch legs in a running motion. Continue alternating legs for a total of 30 seconds.

4. Renegade Rows

Begin in a push-up position with a dumbbell in each hand. Row one arm up, bringing the dumbbell to your shoulder while maintaining a stable core. Lower the dumbbell back down and repeat with the other arm. Perform 10 repetitions on each side.

5. Burpees

Start in a standing position, then drop into a squat and place your hands on the ground. Kick your feet back, landing in a plank position. Immediately jump your feet back into the squat position and explosively jump up with your arms overhead.

Repeat for 10 repetitions.

6. Russian Twists

Sit on the floor with your knees bent and feet lifted slightly off the ground. Lean back slightly and clasp your hands together. Twist your torso to the right, then to the left, in a controlled motion.

Each twist counts as one repetition, aim for 20 total twists.

7. Dumbbell Lunges

Hold a dumbbell in each hand, letting them hang at your sides. Step forward with your right leg and lower your body until your front knee is bent at a 90-degree angle. Push through your right heel to return to the starting position.

Repeat with your left leg. Perform 12 lunges on each leg.

8. Plank

Start in a forearm plank position, resting your weight on your forearms and toes. Keep your body in a straight line from head to toe, engaging your core muscles. Hold the plank for 30 seconds or longer, focusing on maintaining proper form.

9. Bicycle Crunches

Lie on your back with your hands behind your head and knees bent. Lift your head, shoulders, and feet off the ground. Alternate bringing your left elbow toward your right knee and your right elbow toward your left knee in a pedaling motion.

Perform 20 repetitions (10 on each side).

10. Superman Holds

Lie face down on the ground with your arms extended overhead and your legs straight. Lift your chest, arms, and legs off the ground simultaneously, squeezing your glutes and upper back. Hold this position for 15-20 seconds, then slowly release back down.

Repeat for a total of 5 holds.

Cool-down: Stretching and Hydration

After completing the circuit, it’s crucial to cool down and stretch your muscles to aid in the recovery process.

Spend at least 5 minutes engaging in static stretches targeting major muscle groups, such as your hamstrings, quadriceps, glutes, and shoulders. Additionally, make sure to hydrate yourself properly throughout the workout and post-workout to replenish lost fluids.

Conclusion

Congratulations on completing Week 3 – Day 2 of our Body Revamp program! By consistently challenging yourself with these full-body workouts, you’re on your way to improving your strength, endurance, and overall fitness level.

Remember to stay consistent, listen to your body, and fuel yourself with nutritious meals to optimize your results. Stay tuned for the next workout session as we continue to support you on this fitness journey!.