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Workout 3

Instructions and Tips:

Perform circuit 2-4 times depending on difficulty level and time availability.

Do each exercise back-to-back with little or no rest.

Between each circuit do a minute of cardio before beginning the next set.

Remember to breathe during each exercise, and listen to your body.

If something does not feel right then stop and/or readjust.

Each exercise is done in a slow and controlled movement.

Stay mindful of what muscles you are working and where you feel it.

Be sure you are hydrated and have eaten a meal or snack within the couple hours before exercise.

Have water available and sip throughout workout.

Cardio: Step ups

Step up on a step, chair, or something sturdy. Step up leading the right foot and then down with the right foot. Repeat on left foot, continuing to alternate sides at a pace that is challenging, but comfortable.

Squat with Band

Increases strength of legs, rear, biceps, shoulders, and core.

squat with band

  • Stand with good posture and feet placed at shoulder width apart.
  • Curl the band up to your shoulders and hold it there with palms forward.
  • Tighten your rear, hamstrings, abs, and pelvic floor.
  • Squat by bending at the knees as you lower the hips down and back so the body is lowered towards the floor.
  • Weight is on your heels and knees do not go in front of your toes.
  • Stand back up and repeat.

Chest Press with Band

Strengthens chest and arm muscles.

chest press band

  • Attach band around the doorknob, pole, or other fixed object about shoulder height.
  • Stand with good posture with abs tight and feet placed in a split stance.
  • Arms out beside you with palms facing down.
  • Push the handles in front of you.
  • Focus on squeezing chest muscles.
  • Slowly return to the starting position.

 Back Row with Band

Strengthens back and arm muscles.

band back row

  • Attach band around the doorknob, pole, or other fixed object about shoulder height.
  • Stand with good posture with abs tight, knees slightly bent, and feet shoulder width apart.
  • Arms out in front of you at chest height with palms facing down.
  • Pull the handles back toward your chest as you squeeze your shoulder blades down and together.
  • Slowly return to the starting position.

 Hip Press with Ball

Increases strength of glutes, hamstrings, and core.

hip press on ball

  • Lay on the mat with your feet placed flat on the ball.
  • Tighten your rear, hamstrings, abs, and pelvic floor as you press your feet into the ball and raise hips up off the floor.
  • Slowly lower your hips back to the floor as you brace yourself with your hands at your side.


 Strengthens core and shoulders. Pulls abs in like an ‘internal girdle’.


  • Lie with forearms on the mat and elbows positioned under shoulders.
  • Draw your abs in tight as if you were bracing your belly.
  • While keeping the abs drawn in, tighten your rear, and hold your body straight. Never lower your hips past the straight body position.
  • Raise hips or take a break if you can no longer hold perfect form. Form is more important than how long you hold!
  • Either on toes with hips elevated, or down on knees with body straight. Keep abs tight the whole time, and don’t forget to breathe!!
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