Intermediate exercise routine: week 3

Welcome to your new exercise routine! Here’s your third week of the routine, with exercises that use your own body weight.

Complete this workout as a circuit. This is a 3-part workout. Complete a set of each exercise in Part 1, then repeat those sets in order a couple more times. Try to minimize your rest breaks during Part 1. After Part 1 is complete, rest 1-3 minutes, then move on to Part 2. After you finish 3 rounds of Part 2, rest 1-3 minutes and move on to Part 3.

Warm-Up: Spend 2-5 minutes warming up with some stretches or a brisk walk.

Part 1

Exercise 1: Stationary lunge

• Reps: 10 on each leg
• Sets: 2

Exercise 2: Plank with alternating leg lifts

• Reps: 8 lifts for each leg, alternating
• Sets: 2

Exercise 3: Arm circles

• Reps: 15 each direction
• Sets: 2

Part 2

Exercise 1: Stationary lateral lunge

• Reps: 8 each side
• Sets: 2

Exercise 2: Bridge with leg extension

• Reps: 6 on each side, alternating
• Sets: 2

Exercise 3: Push-ups

• Reps: 10-15
• Sets: 2

Part 3

Exercise 1: Single leg deadlift

• Reps: 10 on each leg
• Sets: 2

Exercise 2: Side plank with hip movement

• Reps: 10 on each side
• Sets: 2

Exercise 3: Tricep dips

• Reps: 10-12
• Sets: 2