Beginner's, Intermediate's & Advanced Workout Week 21- Day 3

Day 3: Cardio & Legs

2 min. warm-up of low impact jumping jacks

*You can perform each move at your own level. Burpees can be modified and squats and lunges can also be done from an easier level (holding onto a wall for support to advanced- jumping lunges or jumping squats). See videos in gallery to perform move at the appropriate level. Make sure to get a stop watch or use your phone because you’ll be timing your cardio segments (1 min. of burpees). If you’d rather do mountain climbers or plank jumps instead of burpees for this exercise that is okay too. Just be consistent doing the SAME move throughout the entire exercise if you substitute.

After your warm-up you’ll do the following exercise routine with as little rest as possible from start to finish.

  • 1 minute of burpees
  • 10 squats
  • 1 minute of burpees
  • 10 lunges (alternating lunges so 5 on each leg)
  • 1 minute of burpees
  • 8 squats
  • 1 minute of burpees
  • 8 alternating lunges
  • 1 minute of burpees
  • 6 squats
  • 1 minute of burpees
  • 6 alternating lunges
  • 1 minute of burpees
  • 4 squats
  • 1 minute of burpees
  • 4 alternating lunges
  • 1 minute of burpees
  • 2 squats
  • 1 minute of burpees
  • 2 alternating lunges

*For Intermediate to advanced you’ll continue you this pattern for 5 for minutes as follows. Beginners will move to stretching and be done.

  • 1 minute of burpees
  • 2 squats
  • 1 minute of burpees
  • 2 alternating lunges
  • 1 minute of burpees
  • 4 squats
  • 1 minute of burpees
  • 4 alternating lunges
  • 1 minute of burpees
  • Squats until failure (meaning until you can’t do any more keeping proper form. Don’t take more then 3 second break between squats that means you are done).

Stretch! Make sure to stretch legs. Hold each move for about 30 seconds.

  • By admin
  • 5/25/2014

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