WEEK 3: 21-Day Mindset Workout Challenge

WEEK 3: WORKOUT SCHEDULE

DAY 1: UPPERBODY

Warm up and stretch 

Perform 10 Reps of each exercise.

• Spider Man Push up
• Bicep Curls ( dumbbell, towel, band, etc.)
• Tricep Kickbacks
• Plank Rows w/ dumbbell, towel, band, etc.)
• Lateral Raise
• Shoulder Press
• Push up to Side Plank
• Plank Shoulder Tap
• Jumping Jack
• Mountain Climbers

Rest for 1:00 and Repeat 4x

DAY 2:FULLBODY

Warm up and stretch 

Perform each exercise for 30 secs.

• High Knees
• Wall sits with a calf raise
• push up taps
• Tricep Dips
• Jump Squat
• Scissor Kicks
• Alternating Lunges
• Bent over Rows (dumbbell, towel, band, etc.)
• Jump Squats
• Romanian Deadlift ( dumbbell, towel, band, etc.)

Rest for 1:00 and Repeat 4x

DAY 3:COREDIO

Warm up and stretch 

Perform 50 reps per exercise.

• High Knees (50) / Crunches (50) = 100 Reps
• Armadillos (50) / Butt Kickers (50) = 100 Reps
• Leg Raises ( 50) / Mountain Climbers (50) = 100 Reps
• V- ups (50) / Burpees (50) = 100 Reps
• Oblique Crunches (50) / Plank Jacks (50) = 100 Reps
• Toe Touches (50) / Quick Feet (50) = 100 Reps
• Penguins (50) / Jumping Jacks (50) = 100 Reps
• Reverse Crunches (50) / Toe Taps (50) = 100 Reps

1x - Do Not Repeat

DAY 4:LOWER BODY

Warm up and stretch 

Perform 10 reps per exercise followed by 50 Jumping Jacks.

• Broad Jump - Alternative (air squat)
• Star Jump - Alternative ( banded deadlift)
• Tuck Jump - Alternative ( toe touch jack)
• Skaters
• Plyo Squats - Alternative (Plyo step up)
• Lunge Hops - Alternative (lunge pulse)
• Burpees - Alternative (half burpee)
• Squat Pulses

Rest for 1:00 and Repeat 2x

DAY 5:FULL BODY 

Warm up and stretch 

Perform each exercise for 25 reps

• Inverted Push up
• Lunges
• Bicycle Crunches
• Superman
• Squat Jumps
• Leg Lifts Crunches
• Sumo Squats
• Jumping Jacks
• Plank Hip Dips
• Push ups
• Bent Over rows w/ dumbbells, towel, band, etc.
• Chest Press on Floor w/ dumbbells, towel, band, etc.
• Skaters

Rest for 1:00 and Repeat 2x

DAY 6 & 7 - REST DAYS

*** Take two rest days per week. Make sure you are taking your rest days. Recovery is just as important if not more important than working out. Your rest days do not need to be consecutive, you can choose any two days in a week to take off. ***

*** Drink lots of water, stay hydrated***