This week is the last of our fall fitness challenge. Carrying on with the same energy and explosive moves but with a focus on building our core strength. You can scale up your workout by adding dumbbells or slow it down with a modified version of the exercise. Remember the effort you put in will determine the results you get. If losing weight is your goal, then it’s important to get your diet right. You can purchase our much-requested weight loss guide and meal plan HERE

Before you begin each days’ workout routine, be sure to complete a warm up and cool down as suggested below:

Warm up:

20 leg swings

20 arm circles

10 deep squats

10 alternate lunges

10 push ups (full or modified)

60 jumping jacks

60 secs boxer shuffle




Cool Down:

10 minute brisk walk or complete the following stretches:

Ab stretch

Cat cow stretch

Hip flexor stretch

Lower back stretch

Standing forward bend

Quad stretch

Calf stretch

Shoulder stretch

Biceps stretch

 

Week 3 schedule

Day 1 Cardio abs

Day 2 Cardio HIIT

Day 3 Cardio abs

Day 4 Abs, legs, glutes

Day 5  Cardio HIIT workout

Aim for 2 rest days during the week. each workout should take between 30-40 minutes with warm up and cool down

LETS GO!

 

DAY 1 Cardio Abs

Directions

Do each move below for 20 seconds. After each round rest for 30 seconds repeat for 2-5 times total

Running High knees

Squat with side kick

Mountain climbers

Jumping jacks

Leg ups

Burpees

Instructions:

 

DAY 2 Cardio HIIT

Directions

Do each move below for 20 seconds. After each round, rest for 30 seconds and repeat for 2-5 times

Squat jacks

Squat hold

Lateral hops

Plank shoulder taps

Jumping lunges

Walking side squat



DAY 3 Cardio Abs

Directions

Do each move below for 30 seconds. After each round, rest for 30 seconds. Repeat 2-5 times total.

Jumping jacks

Russian twist

Squat jumps

Flutter kicks

Mountain climbers

Side hip raises (L)

Side hip raises (R)

Lateral hops

DAY 4 Abs, legs, glutes

Directions

Do each move below for 20 seconds. After each  round, rest for 30 seconds and repeat for 2-5 times

180 Jump Squat

Walking lunge

Jumping jack

Double arm swing

Shoulder taps

DAY 5  Cardio HIIT

Directions

Do each move below for 30 seconds. After each round, rest for 30 seconds. Repeat 2-5 times total.

Jumping jacks

Pilates leg pulls facing down

Squat jumps

Pilates leg pulls facing up

Mountain climbers

Lateral hops

Alternating lunge

 

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