Welcome to Week 3 of our Get Fit program! Today, we have an intense workout session lined up for you to help you continue on your fitness journey. Push yourself and remember to never give up!.

1. Warm-Up: Dynamic Stretching

Before starting any workout, it’s essential to warm up your muscles to prevent injuries. Begin with dynamic stretching exercises that involve constant movement to increase blood flow and flexibility.

Some effective dynamic stretches include high knees, arm circles, walking lunges, and torso twists.

2. Cardiovascular Exercise: HIIT Circuit

High-Intensity Interval Training (HIIT) is a fantastic way to burn calories, improve your cardiovascular health, and increase endurance. Perform the following exercises in a circuit, taking minimal rest between each exercise:.

Exercise 1: Burpees (20 reps)

Start in a standing position, then squat down and place your hands on the ground. Kick your feet back, perform a push-up, and quickly return to the squat position. Jump up explosively, raising your arms overhead. Repeat for 20 reps.

Exercise 2: Mountain Climbers (30 seconds)

Assume a push-up position with your arms and wrists aligned under your shoulders. Drive your knees towards your chest, alternating quickly between legs to simulate a climbing motion. Do this exercise for 30 seconds, keeping your core engaged throughout.

Exercise 3: Jumping Jacks (1 minute)

Stand with your feet together and arms at your sides. Jump up, spreading your feet shoulder-width apart whilst simultaneously raising your arms above your head. Jump back to the starting position and repeat for one minute.

Strength Training: Leg Day

Today’s focus is on strengthening your lower body. Perform the following exercises with proper form and controlled movements:.

Exercise 1: Squats (3 sets of 12 reps)

Stand with your feet shoulder-width apart. Lower your body by pushing your hips back and bending your knees until your thighs are parallel to the ground. Keep your chest upright and your weight in your heels.

Return to the starting position and complete three sets of 12 reps.

Exercise 2: Lunges (3 sets of 12 reps each leg)

Stand with your feet hip-width apart. Step forward with one leg and lower your body until both knees are bent at a 90-degree angle. Drive through your front heel to return to the starting position. Complete three sets of 12 reps on each leg.

Exercise 3: Glute Bridges (3 sets of 15 reps)

Lie on your back with your feet hip-width apart and knees bent. Squeeze your glutes and lift your hips off the ground until your body forms a straight line from knees to shoulders.

Lower your hips back down and repeat this motion for three sets of 15 reps.

Cool-Down: Stretching and Relaxation

Wrap up your Tuesday session with a cool-down to help your muscles recover and prevent post-workout soreness. Perform static stretches, holding each stretch for 20-30 seconds. Focus on stretching your calves, hamstrings, quadriceps, and glutes.

Conclude the session with deep breathing exercises to calm your mind and body.