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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