Day 3
Legs & Core
Warm Up
1 | Half Burpees
12 reps / 3 sets
2 | Squat Hold
30 sec / 3 setss
3 | Mountain Climbers
30 sec / 3 sets
4 | Bodyweighted Squat
12 reps / 3 sets
Workout
5 | Pistol Squats
10 reps
6 | Weighted Lunges
8 reps / 5 sets
7 | Weighted Walking Lunge
45 sec / 5 sets
8 | Single Leg Squats to Side Squats
10 reps / 4 sets
9 | Weighted Squats
10 reps / 5 sets
10 | Bodyweight Squats
C|R|W| 3 sets – max
11 | Reverse Leg Raises to Leg Raises
5 sets – max
12 | L Sit Hold
4 sets max
13 | Dragon Fly Raises
4 sets max
Cool Down
13 | Squat Walk
40 sec / 3 sets
14 | Burpees
10 reps / 3 sets
15 | Mountain Climbers
45 sec / 3 sets