Today marks the beginning of week 3 of your body transformation journey. You have already made great progress and should be feeling proud of yourself for taking the initiative to improve your health. Keep up the good work!.

Warm-Up

Before beginning any fitness routine, it’s important to warm up your muscles to prevent injury. Start your workout today with a five-minute jog or a few minutes of jumping jacks and high knees.

Strength Training

To begin your strength training routine for day 1 of this week, you will be doing four sets of the following exercises:.

1. Squats (12 reps)

Stand with your feet shoulder-width apart and toes pointing forward. Lower your body down as if you are sitting on a chair. Keep your back straight and your chest up. Push through your heels to stand back up. Repeat for 12 reps.

2. Push-ups (10-12 reps)

Start with your hands and feet on the ground, shoulder-width apart. Lower your body down towards the ground, keeping your back straight and your core tight. Push back up to starting position. Repeat for 10-12 reps.

3. Lunges (10 reps each leg)

Start with your feet shoulder-width apart. Step forward with one foot, lowering your body down until your front thigh is parallel to the ground. Keep your back straight and your core tight. Push back up to starting position and switch to the other leg.

Repeat for 10 reps on each leg.

4. Dumbbell rows (12 reps each arm)

Hold a dumbbell in one hand with your other hand and knee on a bench. Pull the dumbbell up towards your chest, keeping your elbow close to your body. Lower the weight back down. Repeat for 12 reps on each arm.

Cardio

After completing your strength training routine, it’s time to get your heart rate up with some cardio. Choose an activity that you enjoy such as jogging, cycling, or swimming and aim to do it for 30 minutes.

Remember to cool down and stretch afterwards.

Cool-Down

Finally, finish your workout with a few minutes of stretching. Focus on the muscles that you have worked today such as your legs, chest, and back. Hold each stretch for at least 15 seconds.