week_three_workout_gbg

Week Three Workout

The Ultimate Boot-Camp Workout: Week 3 the third week of Stacy Berman’s 6-week tone-up.

Tired of your usual gym routine? Us too. The result? A six-week workout plan from the new World health book, The Big Book of Exercises. It’ll whip you into shape–guaranteed!

Week 3:

5-minute warm-up jog or jump rope

Exercise Part 1:

  • 25 Squats
  • 10 Squat Jumps
  • 10 Squat Thrusts with Pushup
  • 10 Side-to-Side Lunges per Leg
  • 10 Pushup Rows
  • Repeat these Exercise two times

Exercise Part 2:

  • 1-Minute Squat hold
  • 15 Inchworms
  • Turkish Getup: 10 per Side
  • Alternating lunges: 15 per leg
  • Repeat these Exercise two times

Exercise Part 3:

  • Wind sprints: Run as fast as you can for 30 seconds to 1 minute. Then jog back to your starting point
  • Repeat this as many times as you can for 10 minutes

Exercise 1: Squats

bootcamp squats gbg Week Three Workout

Stand as tall as you can with your feet spread shoulder-width apart. Lower your body as far as you can by pushing your hips back and bending your knees. Pause, then slowly push yourself back to the starting position.

Exercise 2: Squat Jumps

bootcamp jump squat Week Three Workout

Place your fingers on the back of your head and pull your elbows back so that they’re in line with your body. Dip your knees in preparation to leap. Explosively jump as high as you can. When you land, immediately squat down and jump again.

Exercise 3: Squat Thrusts with Pushup

bootcamp squat thrust gbg Week Three Workout

Stand with your feet shoulder-width apart and your arms at your sides. Push your hips back, bend your knees, and lower your body as deep as you can into a squat. Kick your legs backward, so that you’re now in a pushup position. Complete a pushup. Then quickly bring your legs back to the squat position. Stand up quickly and repeat the entire movement.

Exercise 4: Side-to-Side Lunges

bootcamp side lunge Week Three Workout

Stand with your feet set about twice shoulder-width apart, your feet facing straight ahead. Clasp your hands in front of your chest. Shift your weight over to your right leg as you push your hips backward and lower your body by dropping your hips and bending your knees. Your lower right leg should remain nearly perpendicular to the floor. Your left foot should remain flat on the floor. Without raising yourself back up to a standing position, reverse the movement to the left. Alternate back and forth.

Exercise 5: Pushup Rows

bootcamp pushup row Week Three Workout

Place a pair of hex dumbbells at the spot where you position your hands. Grasp the dumbbell handles and set yourself in pushup position. Lower your body to the floor, pause, then push yourself back up. Once you’re back in the starting position, row the dumbbell in your right hand to the side of your chest, by pulling it upward and bending your arm. Pause, then lower the dumbbell back down, and repeat the same movement with your left arm. That’s one repetition.

Exercise 6: Squat Hold

bootcamp squat hold Week Three Workout

Stand as tall as you can with your feet spread shoulder-width apart. Lower your body as far as you can by pushing your hips back and bending your knees. Hold this position for one minute, then slowly push yourself back up.

Exercise 7: Inchworms

bootcamp inch worm gbg Week Three Workout

Stand tall with your legs straight and bend over and touch the floor. Keeping your legs straight, walk your hands forward. Then take tiny steps to walk your feet back to your hands. That’s one repetition.

Exercise 8: Turkish Getup

bootcamp turkish getup gbg Week Three Workout

Lie faceup with your legs straight. Hold a dumbbell in your left hand with your arm straight above you. Simply stand up, while keeping your arm straight and the dumbbell above you at all times. Once standing, reverse the movement to return to the starting position. Complete 8 reps, then do the same number with your right hand holding the weight.

Exercise 9: Alternating Lunges

bootcamp alternating lunge gbg Week Three Workout

Grab a pair of dumbbells and hold them at arm’s length next to your sides, your palms facing each other. Step forward with your right leg and slowly lower your body until your front knee is bent at least 90 degrees. Pause, then, raise up and bring your back foot forward so that you move forward (like you’re walking) a step with every rep. Step forward with the alternate leg and repeat.

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