Week 3: Upper / Lower (Home Version)

Week 3 – Upper/Lower + Zone 2 Cardio/Abs

Day 1 – Upper Body

  • Warm-Up (10 min): Arm circles, shoulder rolls, band pull-aparts, light incline pushups
  • Incline Push-Ups – 3 sets x 8–12 reps
  • One-Arm Dumbbell Row – 3 sets x 10 reps/arm
  • Dumbbell Shoulder Press – 3 sets x 10–12 reps
  • Dumbbell Hammer Curl – 2 sets x 12 reps
  • Dumbbell Overhead Tricep Extension – 2 sets x 12 reps
  • Cool-Down: Stretch chest, shoulders, biceps and triceps

Progression: Add reps, reduce rest time, or use slower tempo

Day 2 – Zone 2 Cardio + Abs

  • Warm-Up (10 min): Brisk walk or step-ups, leg swings, arm circles
  • Zone 2 Cardio – 20–25 minutes: Fast-paced walk, bike, or step circuit

Core Circuit (2 rounds):

  • Dead Bug – 10 reps/side
  • Side Plank – 30 sec/side
  • Reverse Crunch – 15 reps

Cool-Down: Stretch abs and spine, slow walk, deep breathing

Progression: Add time or rounds

Day 3 – Lower Body

  • Warm-Up: Hip openers, glute bridges, walking lunges (bodyweight)
  • Dumbbell Goblet Squat – 3 sets x 10–15 reps
  • Romanian Dumbbell Deadlift – 3 sets x 10–12 reps
  • Bodyweight Walking Lunges – 2 sets x 10 steps/leg
  • Wall Sit – 2 x 30–60 seconds
  • Cool-Down: Stretch quads, hamstrings, glutes, calves

Progression: Add a set or increase time under tension

Day 4 – Zone 2 Cardio + Abs

  • Warm-Up: Fast walk, step-ups, light dynamic stretches
  • Zone 2 Cardio – 20–25 minutes: Walk, stairs, bike, or step circuits

Abs Superset (2–3 rounds):

  • Plank – 60 sec
  • Weighted or Bodyweight Sit-Ups – 15 reps

Cool-Down: Walk and stretch core

Day 5 – Optional Full Body

  • Warm-Up: Jumping jacks, squats, arm circles, inchworms
  • Dumbbell Thruster – 3 sets x 8–12 reps
  • Chair Dips – 2 sets x 10 reps
  • Step-Back Lunge to Curl – 2 sets x 8 reps/leg
  • Superman Hold – 2 x 30 sec
  • Cool-Down: Full-body stretch or mobility flow

Progression: Use as bonus day to burn extra calories or add variety

Day 6 – Zone 2 Cardio + Abs

  • Warm-Up: Easy pace walk, shoulder/hip mobility
  • Zone 2 Cardio – 20–30 minutes: Walk, cycle, or stairs at a steady pace

Abs Finisher (1–2 rounds):

  • Leg Raises – 15 reps
  • Bicycle Crunch – 20 total
  • Bird Dog – 10 reps/side

Cool-Down: Light walk and full-body stretch

Day 7 – Rest or Active Recovery

Walk, yoga, stretching, or light movement. Reflect, reset, and prep for Week 4.