Are you ready for a challenge?

3 short days, 3 quick high-intensity workouts, 3 nutritious meals (selected from Menu under Eat This Today).

The challenge here is to train for three consecutive days for short durations at high-intensity and to prepare three nutritious meals to complement these workouts on the same three consecutive days. Please offer your feedback, ideas or suggestions at linda@fitlinda.com. I would love to hear from you!

 

Day 1:  Please see YouTube Video for proper form when performing each exercise:

https://www.youtube.com/watch?v=63RcS4EKeDs

 

Weighted Squat Lateral Jump-Overs – 8 – 12 reps

 

Active Recovery : Weighted Squat – 8 – 16 reps

 

Weighted Pushup to Alternating Rows in Plank – 8 – 10 reps (one rep is pushup to right row then pushup to left row)

 

Weighted Plank Groiner Jumps – 8 to 12 reps

 

Active Recovery : Weighted Squats – 8 – 16 reps

 

Heavy-Weighted Preacher Curl in Low Front Lunge (Right side) – 8 – 12 reps

 

Heavy- Weighted Preacher Curl in Low Front Lunge (Left side) – 8 – 12 reps

 

Weighted Alternating Three Lunges & Reach (Right side) – 8 – 12 reps

 

Active Recovery : Weighted Squats – 8 – 16 reps

 

Weighted Alternating Three Lunges & Reach (Left side) – 8 – 12 reps

 

Active Recovery : Weighted Squats – 8 – 16 reps

 

 

Day 2:   Please see YouTube Video for proper form when performing each exercise:

https://www.youtube.com/watch?v=pPnlAzC2VIA

 

Long Jump to Quick Jog Home– 8 – 10 reps

 

Weighted Shoulder-Pushup to Opposite Side Reach-Through (1 rep is pushup to right side reach to

pushup to left side reach) – 8 – 10 reps

 

8 Lateral Kicks Backwards to 8 Forward High-knees to 4 Jump-squat Double-Bounce –  4 reps                *Advanced jump-squat is  one jump-squat forward, one to the right, one to the left, then one back to start, repeated 2 times (see video)

 

Triceps Lifts and Curl-to-Shoulder Plus Tri-Extension in Right-side Lunge – 8 reps

 

Triceps Lifts and Curl-to-Shoulder Plus Tri-Extension in Left-side Lunge – 8 reps

 

8 Football Run Forward & 8 Backward– 4- 6 reps

 

Plank Oblique Crunch – with or without light weights – 8 reps on right side, 8 reps on left side

 

 

Day 3: Please see YouTube Video for proper form when performing each exercise:

https://www.youtube.com/watch?v=kuc8yaNwQHk

 

2 Jax with shoulder press then step into front right side lunge and reverse fly, alternate sides on the forward lunging leg with each rep – 8 – 12 reps, 2-6 lb. weights in each hand

Weighted crescent kick to back lunge – 12 – 16 reps on each leg, 2-12 lb. weights in each hand

Weighted Lateral and Upward Shuffles – 8 – 12 reps, 2 – 8lb. weights in each hand

3 Weighted Lateral Walking Squats to an Inside Lunge (alternate sides) – 8-10 reps , 5-12 lb. weights in each hand

3 Reverse Rows (or Digs) then High Row in right front lunge – 8-12 reps, 6-12 lb. weight

3 Reverse Rows (or Digs) then High Row in left front lunge – 8-12 reps, 6-12 lb. weight

Weighted Squat to Right Curtsy and Quick Jab, Jab/ Weighted Squat to Left Curtsy and Quick Jab, Jab (this is 1 rep) – 8-12 reps, no weight or light weight (i.e. 1-5lb. weights in each hand)

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