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Week 3: Your Workouts For Weeks 3 And 4

Bring it in for a fist bump! You’ve made it through the first two weeks of this program—and that means it’s time to start a brand new set of workouts. For the next two weeks, we’ll be increasing the intensity of your training in a manageable way.

In weeks three and four, you’ll be strength training three times a week, foam rolling and stretching twice a week, and challenging yourself to walk 15,000 steps twice a week. Your workouts will be changing up a bit, but the biggest change in your new schedule is that you’ll be doing that extra 15,000-step challenge. That’ll work to increase your overall energy expenditure, helping you to burn even more calories.

So, stay focused, stay confident, and let’s crush this week, ahead!

And, of course, here are your full workouts and instructions for your stretching and 15k step challenge days:


(Download Workout A as a PDF HERE.)



(Download Workout B as a PDF HERE.)


15k Step Challenge Instructions:
Aim to take a minimum of 15,000 steps before bedtime today. There are a number of great wearable fitness trackers, like the TomTom Spark or Touch, and free step-counting apps, like Stepz, available. (Some smart phones even count your steps, but you’ll need to make sure you have it on you all day).You’re in for a movement-filled day!

Stretching & Foam Rolling:
Spend 10 minutes stretching out all of your major muscle groups. Hold each stretch for five deep breaths before moving onto the next. You’ll also foam roll your glutes, quads, hamstrings, calves, upper back, and chest. This will help you work on your mobility (an essential for thriving in life!) and get the blood flowing to your muscles to help them recover.

Related: Have you treated yourself to a foam roller yet?

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