Week 3: Progressive Overload & Endurance

This week focuses on progressively challenging your strength with new exercise variations and increasing your overall endurance. Continue to prioritize proper form and controlled movements.

Day 1: Full Body Strength & Cardio Push (55 minutes)

6 exercises

Barbell Squats (light weight or just the bar)

3 × 8-10

Push-ups (on Knees or Incline)

3 × As many reps as possible (AMRAP) with good form

Single-Arm Dumbbell Row (Kneeling)

3 × 10-12 each arm

Dumbbell Lunges (Alternating)

3 × 8-10 each leg

Bird-Dog (Extended Hold)

3 × 10-12 each side (2-3 sec hold)

Cardio Intervals (Treadmill, Rower, or Elliptical)

1 × 20 minutes

Overview

Beginner Workouts

Advanced Workouts