You are definitely ready for a circuit of compound exercises. Combine the exercises from weeks one and two with these for an 18-exercise circuit. Hang in there – you’re almost there! You’re going to repeat this twice with a one-minute rest in between.
Complete three circuits of all 18 exercises 4 times a week and do the following cardio combination 4 times a week: Row- 5000 meters, Treadmill- 15% incline at 3.5mph holding a 4 pound medicine ball or 4 pound hand weights overhead for 30 minutes
Start with your feet shoulder-width apart. Step your left leg out to the side and land in a squat, keeping your right leg totally straight. Make sure to land in your left heel and simultaneously stick your butt out (A). Push through your left heel to return to the starting position. Then, step your left leg forward into a lunge, landing in your left heel (B). Push through your left heel to return to the starting position. That’s one rep. Do 15 reps, then repeat on the other side.
Start holding a pair of dumbbells at the side of your head, with your feet shoulder-width distance apart. Simultaneously jump your feet out wide and press the dumbbells overhead (A), then simultaneously jump your feet back together and bring the dumbbells down to shoulder height (B). Repeat for 30 seconds.
Start with your feet shoulder-width distance apart, your arms holding a dumbbell to your chest (A). Step your left leg back into a lunge, and simultaneously rotate your torso over your right leg, making sure that your right knee is in line with your right heel (B). Return to the starting position. Do 15 reps, then repeat on the other side.
Start with your feet wider than shoulder-width distance apart, your feet turned out at 45-degree angles, and dumbbells in your hands and at your side (A). Squat down, and simultaneously raise your arms out to the side, stopping when they are parallel to the floor (B). Return to the starting position. Do 15 reps.
Start with your feet wider than shoulder-width distance apart, your feet turned out at 45-degree angles, and dumbbells in your hands (A). Take a deep squat (B), and as you rise from your squat, do a crossover punch to your right (C), then take another deep squat and rise to do a crossover punch to your left. That’s one rep. Repeat for 30 seconds. Then, take a deep squat again, this time doing an uppercut punch to your right as you rise (D), and repeat on the left. That’s one rep. Repeat for 30 more seconds.
Start with your feet shoulder-width distance apart, your arms extended overhead holding a four- to six-pound medicine ball (A). With your legs straight, rotate to the left in an arcing motion, completing a full 360-degree rotation (B-D). Stop when you reach the starting position, then repeat to the right side. That’s one rep. Do 15 reps (a.k.a. 15 rotations on each side).