Welcome to the 3rd week of your body transformation journey! By now, you should have already started seeing some positive changes in your physique, and today’s workout is all about intensifying that progress.

As always, remember to warm up properly before beginning any exercise routine to prevent injury and maximize your results.

1. Cardio Kickboxing

Start your workout with an adrenaline-pumping cardio kickboxing session. This high-energy workout not only burns a significant amount of calories but also works your entire body, especially your core, arms, and legs.

Put on your favorite workout playlist and let the punches and kicks fly! Aim for a minimum of 30 minutes to get your heart rate up and boost your metabolism.

2. Arms and Shoulders Superset

For this superset, you will target your arms and shoulders with a combination of compound and isolation exercises. Perform each exercise back to back with minimal rest, and complete 3 sets of 12-15 repetitions for each exercise.

3. Dumbbell Bicep Curls

Hold a dumbbell in each hand, palms facing forward, and arms extended by your sides. Slowly curl the weights up towards your shoulders while keeping your upper arms stationary.

Squeeze your biceps at the top of the movement and then lower the dumbbells back down to the starting position.

4. Overhead Shoulder Press

Grab a pair of dumbbells and position them at shoulder height, with your palms facing forward. Press the weights upward until your arms are fully extended. Lower the dumbbells back down slowly to complete one repetition.

5. Lower Body Burnout

Now, let’s focus on your lower body with an intense burnout session. Complete the following exercises consecutively without any rest in between. Aim for 3 sets of 15-20 reps for each exercise.

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6. Squats

Stand with your feet shoulder-width apart and toes slightly turned out. Lower your body by bending at the knees and hips, keeping your chest lifted and core engaged. Push through your heels to return to the upright position.

7. Lunges

Take a step forward with your right foot and lower your body until your right thigh is parallel to the ground and your left knee is hovering just above the floor.

Push through your right heel to return to the starting position and repeat on the other side.

8. Glute Bridges

Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Push through your heels to lift your hips off the ground, focusing on squeezing your glutes at the top of the movement. Slowly lower your hips back down and repeat.

9. Abs Circuit

Time to sculpt those abs with a challenging circuit routine. Perform each exercise for 30 seconds, with minimal rest in between. Complete 3 rounds.

10. Plank

Start in a push-up position, with your hands directly under your shoulders. Engage your core and hold this position, making sure your body forms a straight line from head to heels. Keep your glutes and abs tight, and breathe evenly throughout.

Conclusion

Congratulations on completing the 3rd week of your body transformation journey! Today’s workout targeted various muscle groups, helping you burn calories, strengthen your muscles, and improve your overall fitness.

Remember to stay consistent, eat a balanced diet, and prioritize rest and recovery for optimal results. Keep up the great work!.