Congratulations on making it to week three of your fitness journey! By now, you should be feeling stronger, more energized, and motivated to keep pushing yourself.

Today, we’re going to focus on building strength and endurance with a full body workout.

Warm-up

Before beginning your workout, it’s important to get your blood flowing and muscles warmed up. Take five minutes to do some light cardio, like jogging in place or jumping jacks.

Then, spend another five minutes doing dynamic stretches, such as arm circles, leg swings, and high knees.

Upper Body: Strength Training

For the first part of today’s workout, we’re going to focus on our upper body. Do each exercise for 12 reps and repeat the circuit three times.

Push-ups

Start in a high plank position with your hands shoulder-width apart. Lower your body until your chest nearly touches the floor, then push back up to the starting position.

Bicep Curls

Hold a dumbbell in each hand with your palms facing up. Bend your elbows and bring the weights towards your shoulders, then lower back down.

Tricep Dips

Sit on the edge of a bench or chair with your palms on the seat and fingers pointing towards your feet. Lower your body towards the floor, then push back up to the starting position.

Cardio

It’s time to get your heart rate up with some cardio exercises. Do each exercise for 30 seconds and repeat the circuit three times.

Jumping Jacks

Stand with your feet together and arms at your sides. Jump your feet out to the sides while raising your arms overhead, then jump back to the starting position.

Mountain Climbers

Start in a high plank position with your hands shoulder-width apart. Bring one knee towards your chest, then quickly switch and bring the other knee towards your chest.

High Knees

Stand with your feet hip-width apart. Drive one knee up towards your chest, then quickly switch and bring the other knee up.

Lower Body: Strength Training

We’re not done yet! Now it’s time to focus on our lower body. Do each exercise for 12 reps and repeat the circuit three times.

Squats

Stand with your feet hip-width apart and toes pointing forward. Bend your knees and lower your body as if you’re sitting in a chair, then press through your heels to stand back up.

Lunges

Step forward with one foot and bend your knees to lower your body towards the ground. Push back up to the starting position, then repeat on the other side.

Deadlifts

Hold a dumbbell in each hand with your palms facing towards your body. Hinge at the hips and lower the weights towards the ground, keeping your spine straight. Then, lift back up to the starting position.

Cool-down

You did it! Now it’s time to cool down and stretch out those muscles. Spend five minutes doing static stretches, such as hamstring stretches, quad stretches, and shoulder stretches.