Intermediate's Workout Plan Week 3 - Day 3

Day 3: Legs and Shoulders

2 minutes warm up- high knees or jumping jacks

Exercises in 1st   Super Set:
-    15 squats with a 3 second pause at the bottom of each rep.  
-    15 military dumbbell presses with a 3 second pause at the bottom (or starting) position of the rep (do them on one leg for an added degree of difficulty) Use whatever weight you feel most comfortable with, probably (5-10 lbs.)
-    Do squats and then immediately do the military dumbbell presses. Then, repeat this super-set as listed one more time (or two more times if you’re at a higher fitness level) through with no rest in between sets.
-    Then immediately go into 1 minute of mountain climbers

Exercises in 2nd Super Set:
-    16 alternating lunges (8 each leg) with a 3 second pause at the bottom of each rep.
-    15 dumbbell side raises with a light dumbbell doing a 3-second pause at the top of each rep. (probably 5-8 lbs. or whatever you feel comfortable with. You can stand on one leg for an added degree of difficulty.)
-    Do lunges and then immediately do the side dumbbell raises. Then, repeat this super-set as listed one more time (or two more times if you’re at a higher fitness level) through with no rest in between sets.
-    Then immediately go into high knees for 1 min.

Exercises in 3rd Super Set:
-    Leg and Glute series (15 reps): See video for more information** You start on one side and kick your leg back then in, to the side (fire hydrant) then in, kick up and in, repeat this cycle 15 times (so you’re doing each of those 3 moves 15 times each). MAKE SURE YOU DO BOTH LETS BEFORE YOU MOVE ON.
-    15 reps of YTA’s with a light dumbbell (5-8 pounds or whatever weight you feel most comfortable) NO PAUSES
-    Calf raise series: See video for more information**Start with your legs about shoulder width apart and do 30 regular calf raises (you can hold light dumbbells if you want but I do them without), point toes out at 45 degrees and do another 30, then point toes in at 45 degree angle and do another 30 (90 total raises without stopping).
-    Do the entire leg and glute series (on both sides/legs), then immediately do YTA’s, and then immediately into calf raise series. Then, repeat this super-set as listed one more time (or two more times if you’re at a higher fitness level) through with no rest in between sets.

Exercise in 4th Super Set:
-    Squats until failure (meaning until you can’t do any more of that exercise move)  
-    Dumbbell side raises until failure (until you can’t do any more)
-    Complete squats and then immediately go into dumbbell side raises. Then start again completing 3 sets (since it’s til failure each set will be fewer reps and that’s okay)

Great Job! Workout is complete. Finish with some leg and shoulder stretches as you cool down.
  • By admin
  • 1/22/2014

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