Workout Day #3

Day 3 is going to be harder then any of the other day so far. There is no cardio today but lots of Balance & Agility and using dumbbells. The training routine is below.

•     Single Leg Dumbbell Squat  (1 Minute)
•     Dumbbell Uppercut  (1 Minute)
•     Dumbbell Sit-up  (1 Minute)
•     Side to Side lower Body Rotation  (1 Minute)  (No Dumbbells Required)
•     Bicycle Abs  (1 Minute)  (No Dumbbells Required)

You will get a 1 Minute Rest at this point.

•     Dumbbell Swing  (1 Minute, 30 Seconds Each Side)
•     Dumbbell Woodchop  (1 Minute, 30 Seconds Each Side)
•     Prone Dumbbell Side Press  (1 Minute

1 Minute Rest.

•     Power Sit-up  (30 Seconds)
•     Glute Bridge   (30 Seconds, Do one side)
•     Leg Raises  (30 Seconds)
•     Glute Bridge   (30 Seconds, Do one side)
•     V Sit-up  (30 Seconds)
•     Power Sit-Up  (30 Seconds)
•     Glute Bridge  (30 Seconds, Do one side)
•     Leg Raises  (30 Seconds)
•     Glute Bridge  (30 Seconds, Do one side)
•     V Sit-up  (30 Seconds)

1 Minute Rest.

•     Opposites  (2 Minutes)
•     Lateral Planks  (2 Minutes)
•     Straight Sit-up  (2 Minutes)

1 Minute Rest.

•     Back Bend  (1 Minute)
•     Navasana, Sit Through, Hindu Push Up, Sit through  (2 Minutes)
•     Mountain Climber  (30 Seconds)
•     Back Bend (1 Minute)
•     Navasana, Sit Through, Hindu Push Up, Sit through (2 Minutes)
•     Mountain Climber (30 Seconds)

The second exercise of the day is below,

•     Forward Lunge
•     Lateral Lunge
•     Reverse Lunge
•     Cross Back Lunge
•     Single Leg Diver
•     Single Leg Cross Diver
•     Opposite Leg Diver
•     Single Leg Airplane
•     X-Hop
•     Line Hop
•     X-Hop
•     Line Hop
•     Gorilla Squat  (30 Seconds)
•     Mule Kick  (30 Seconds)
•     Alligator Crawl  (30 Seconds)
•     Floor Pull Up with Popup  (30 Seconds)
•     Walking Lateral Push Up  (30 Seconds)
•     Gorilla Squat  (30 Seconds)
•     Mule Kick  (30 Seconds)
•     Alligator Crawl  (30 Seconds)
•     Floor Pull Up with Popup  (30 Seconds)
•     Walking Lateral Push Up   (30 Seconds)

Note: You should always do both sides of your body, your body needs balance. Do not over exercise and cause injury, it will set you back in training and that is the last thing anyone needs.