3 Day Workout – Built to Last

Day 1

Strength: Focuses on Glutes, Push Muscles, and Core.

Triplet Strength Sets: 3 sets, Choose weights that challenge you for reps given … like you

cannot go on.

Sumo KB Deadlift x 10
Push Up Lowers – up to 10, good form only.
Goblet March x 20 total

Band Compound Row x 15
Kickstand Deadlift or Single Leg Reach x 8-10 each
Glute Kick Backs x 15 each

Floor Glute Up Chest Press x 10
Banded Bridges x 15
Star Plank x 20-30 each side or Side Plank

Optional: 15 Minute Treadmill Finisher You can add to any workout: Set tread to 10 incline. Walk at a safe speed with no holding on. Every minute decrease the incline by 1% speed up to accommodate changes in incline. Stay flat in your walk for 5 minutes. You can also go in reverse, increasing incline and decreasing speed.

Day 2 :

Focuses on Total Body, Core, and Heart Rate.

Gym Dynamic Warm Up

Circuit: Move through with good intention and weight. Choose weights that really challenge you and move fluidly through movements. Rest at end for 1 minute and repeat 2 more times for a total of 3 sets.

Chest Fly x 12
Standing Staggered Stance Overhead One Arm Press x 10 each
One Arm Row x 10 each
Goblet Squat – x 10
Hallow Hold Tricep Extension or Bridge Tricep Extension x 10-12
Band Paloff Press x 15 each side
Bear Hold x work to 1 Minute

Day 3 :

Focuses on Pull Muscles and Core

Gym Dynamic Warm Up

Strength Super Sets: Two movements. Perform move for reps given and immediately to the next move in the set of 2 movements for reps given. Rest for 30 seconds and repeat 2 more times for a total of 3 sets each superset. If your weights do not challenge you I would invest in heavier. 😉

Superman Pull Downs x 10
Reverse Flies x 8-10

Straight Arm Pull Over with Leg Raise x 10
Balance Bicep Curl x 6 each leg

Side Plank Press Outs – x 10 each REALLY light weights 5-8 lbs
Band Lat Pull Downs x 15

Plank Hip Dips x 20 total
Sprinter Sit Ups or Bicycles x 20