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Free Fitness Program

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Free Fitness Program

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Free Fitness Program

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Progress

Free workout plan

Complete & Continue Next Lesson Learn More

Week Three, Day 1

37 Lessons

Workout introduction

Warm-up, Jogging in place

Warm-up, Jumping jacks variation

Warm-up, Skater squats

Warm-up cardio exercise, Step touch

Warm-up, Cross knee plank

Dumbbell row, Set 1

Modified ab crunches, Set 1

Dumbbell row, Set 2

Modified ab crunches, Set 2

Squat to overhead press

Dumbbell row, Set 3

Elbow to knee crunch variation, Set 1

Step-ups with 5 lbs dumbbell, Set 1

Back rows with 5 lbs dumbbell, Set 1

Elbow to knee crunch variation, Set 2

Step-ups with 10 lbs dumbbell, Set 2

Back rows with 10 lbs dumbbell, Set 2

Step-ups with 15 lbs dumbbell, Set 3

Back rows with 10 lbs dumbbell, Set 3

Pilates 100, Set 2

Prone W back extensions, Set 1

Mountain climbers

Bulgarian split squats

Prone W back extensions, Set 2

Mountain climbers, Set 2

Split squat with overhead press

Prone W back extensions, Set 3

Oblique in and out abs, Set 1

Oblique in and out abs, Set 2

Scissor kicks, Set 2

Week Three, Day 2

33 Lessons

Workout introduction

Warm-up, Jogging in place

Warm-up, Modified jumping jacks

Warm-up, Cross punches

Warm-up, Butt kicks

Warm-up, Plank jacks

Standing hip flexion to abduction, Set 1

Push-ups, Set 1

Deadlifts with 10 lbs dumbbells, Set 1

Standing hip flexion to abduction with resistance band, Set 2

Push-ups, Set 2

Deadlifts with 15 lbs dumbbells, Set 2

Standing hip flexion to abduction with resistance band, Set 3

Push-ups, Set 3

Deadlifts with 20 lbs dumbbells, Set 3

Side lying hip abduction, Set 1

Triceps floor dips, Set 1

Single leg deadlift with bicep curl, Set 1

Side lying hip abduction with ankle weights, Set 2

Triceps floor dips, Set 2

Single leg deadlift with bicep curl, Set 2

Side lying hip abduction with ankle weights, Set 3

Triceps floor dips, Set 3

Single leg deadlift with bicep curl, Set 3

Side plank hip abduction, Set 1

Chest fly with 5 lbs dumbbells, Set 1

Hamstring curls with ankle weights, Set 1

Side plank hip abduction, Set 2

Chest fly with 5 lbs dumbbells, Set 2

Hamstring curls with ankle weights, Set 2

Side plank hip abduction, Set 3

Chest fly with 10 lbs dumbbells, Set 3

Hamstring curls with ankle weights, Set 3

Week Three, Day 3

37 Lessons

Workout introduction

Warm-up, Jogging in place

Warm-up, Modified jumping jacks

Warm-up, Skater squats

Warm-up, Step touch

Warm-up, Cross knee plank

Banded squats with dumbbells

Chair rows, Set 1

Modified ab crunches, Set 1

Chair rows, Set 2

Modified ab crunches, Set 2

Squats with shoulder presses

Chair rows, Set 3

Elbow to knee crunch to toe touch, Set 1

Step-ups with dumbbell, Set 1

Rows with dumbbell, Set 1

Elbow to knee crunch to toe touch, Set 2

Step-ups with dumbbell, Set 2

Rows with dumbbell, Set 2

Abs hundreds, Set 1

Step-ups with dumbbell, Set 3

Rows with dumbbell, Set 3

Abs hundreds, Set 2

Split squats dumbbells

Prone Ws, Set 1

Abs mountain climbers, Set 1

Bulgarian split squats with dumbbells

Prone Ws, Set 2

Abs mountain climbers, Set 2

Split squats with overhead dumbbell presses

Prone Ws, Set 3

Oblique abs in and outs, Set 1

Oblique abs in and outs, Set 2

Lower abs scissors, Set 1

Lower abs scissors, Set 2

Week Three, Day 4

33 Lessons

Workout introduction

Warm-up, Jogging in place

Warm-up, Modified jumping jacks

Warm-up, Cross punches

Warm-up, Butt kicks

Warm-up, Plank jacks

Standing hip flexion to abduction, Set 1

Push-ups, Set 1

Deadlifts exercise, Set 1

Standing hip flexion to abduction with resistance band, Set 2

Push-ups, Set 2

Deadlifts exercise, Set 2

Standing hip flexion to abduction, Set 3

Push-ups, Set 3

Deadlifts exercise, Set 3

Side lying hip abduction, Set 1

Triceps floor dips, Set 1

Single leg deadlifts with bicep curl, Set 1

Side lying hip abduction with ankle weights, Set 2

Triceps floor dips, Set 2

Single leg deadlifts with bicep curl, Set 2

Side lying hip abduction with ankle weights, Set 3

Triceps floor dips, Set 3

Single leg deadlifts with bicep curl, Set 3

Side plank hip abduction, Set 1

Chest fly, Set 1

Quadruped hamstring curls with ankle weight, Set 1

Side plank hip abduction, Set 2

Chest fly, Set 2

Quadruped hamstring curls with ankle weights, Set 2

Side plank hip abduction, Set 3

Chest fly, Set 3

Quadruped hamstring curls with ankle weights, Set 3

Free workout plan

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Week Three, Day 4

Push-ups, Set 2

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Exercise directions

10 repetitions, 15-20 seconds rest.
Keep core tight.
Don’t let the hips sink.

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