Welcome back to our 12-week program to revamp your physique! By now, you should be noticing positive changes in your strength, fitness, and overall health.

If you’re feeling discouraged or unmotivated, remember why you started and keep pushing forward. Today, we have an intense workout to help you build stamina and endurance.

Warm-up

Before starting any workout, it’s essential to warm up your muscles to prevent injury. Here’s a quick warm-up routine:.

10 minutes of cardio (jogging, jumping jacks, or stationary cycling)
10 leg swings (front to back and side to side)
10 hip circles (clockwise and counterclockwise)
10 arm circles (clockwise and counterclockwise)
10 shoulder shrugs
10 neck rotations (clockwise and counterclockwise)

Circuit #1 – Upper Body

For this circuit, you’ll need a set of dumbbells. Choose a weight that challenges you but doesn’t compromise your form.

10 push-ups (standard or modified)
12 chest flies (on a bench or floor)
15 bicep curls
12 tricep extensions
30-second rest

Repeat the circuit 3 times with a 1-minute rest between each set.

Circuit #2 – Lower Body

For this circuit, you’ll need a kettlebell or a set of dumbbells. Choose a weight that challenges you but doesn’t compromise your form.

10 squats (goblet or bodyweight)
12 lunges (forward or reverse)
15 deadlifts (Romanian or sumo)
12 calf raises
30-second rest

Repeat the circuit 3 times with a 1-minute rest between each set.

Circuit #3 – Core

For this circuit, you won’t need any equipment.

30-second plank
15 Russian twists (with or without a weight)
20 bicycle crunches
15 leg raises
30-second rest

Repeat the circuit 3 times with a 1-minute rest between each set.

Cool-down

After a challenging workout like this, it’s crucial to cool down your muscles to prevent injury and speed up recovery. Here’s a quick cool-down routine:.

10 minutes of stretching (focus on the muscles you worked on)
10 deep breaths (inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds)
10 minutes of light cardio (walking or cycling at a slow pace)

Congratulations on completing Week 3 – Day 1 of our program! Remember to nourish your body with healthy food and get enough sleep to maximize the benefits of your workout.