Week 3: Day ONE At Home Workout Video

Week 3: Day ONE At Home Workout Video

Week 3: Day One Workout – 

Chest / Shoulders / Triceps
Always warm up with 3-5 minutes of movement & perform “Shoulder Openers”
Rest 1 minute in between each Tri-set (work each exercise in a row before starting again)

CHEST:
Push-ups (modify as necessary) — As many reps as possible (AMRAP) — 3 Sets
Chest press w/ dumbbell —12 to 15 reps — 3 sets
Chest fly w/ dumbbell — 12 to 15 reps — 3 sets

SHOULDERS:
Shoulder presses — 12 to 15 reps — 3 sets
Lateral raises — 12 to 15 reps — 3 sets
Rear delt raises — 12 to 15 reps — 3 sets

TRICEPS:
Tricep chest press — 12 to 15 reps — 3 sets
Behind the head extensions — 12 to 15 reps — 3 sets
Dumbbell kickback — 12 to 15 reps — 3 sets

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Couch to 5K — Complete two times this week
Week Three:

• Brisk five-minute warmup walk
• Two repetitions of the following:
  • Jog for 90 seconds
  • Walk for 90 seconds
  • Jog for 3 minutes
  • Walk for 3 minutes
• Five-minute cool down