Welcome to the third week of your fitness journey! Hopefully, by now, you are starting to feel the benefits of consistent exercise and healthy eating habits.

As you continue on this path, today’s workout will challenge your body in new ways and push you to new limits.

Warm-Up

As always, start with a proper warm-up to prevent injury and prepare your body for the workout ahead. Begin with 5-10 minutes of light cardio, such as jogging or jumping jacks. Follow up with dynamic stretches, including:.

• Leg swings
• Lunges with a twist
• Arm circles
• Shoulder shrugs

Workout

Today’s workout consists of five different exercises, completed for 3 sets of 10 reps each. Take a 30-second break between each set and a 1-2 minute break between exercises, as needed.

1. Squat Jumps

Start with your feet hip-width apart and your toes facing forward. Bend your knees to lower into a squat, keeping your weight on your heels and your chest lifted.

Then, explosively jump up, extending your arms overhead and landing softly back into the squat position. Repeat for 10 reps.

2. Renegade Rows

Begin in a plank position with your hands on dumbbells placed shoulder-width apart. Engage your core and row one dumbbell up to your chest, keeping your elbow close to your side. Lower the dumbbell back down and repeat on the other side.

Complete 10 reps on each side.

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3. Push-Up and T Rotation

Start in a push-up position with your hands placed slightly wider than shoulder-width apart. Lower yourself down into a push-up, keeping your elbows close to your body and your core engaged.

Once you are back in the starting position, rotate your body to reach one arm up towards the ceiling, creating a T shape with your body. Come back down to the starting position and repeat on the other side. Complete 10 reps.

4. Bicycle Crunches

Lie on your back with your hands behind your head and your knees bent at a 90-degree angle. Lift your shoulders off the ground and bring your opposite elbow towards your opposite knee, extending the other leg out straight.

Switch sides, bringing your other elbow towards your other knee and extending the opposite leg. Repeat for 10 reps on each side.

5. Burpees

Begin standing with your feet shoulder-width apart. Lower into a squat and place your hands on the ground in front of you.

Jump both feet back into a plank position, perform a push-up, jump both feet back into the squat position, and then explode up into a jump. Complete 10 reps.

Cool-Down

To complete your workout, take the time to cool down and stretch out your muscles. Start with some light cardio, such as walking or slow jogging, for 5-10 minutes. Follow up with static stretches, including:.