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)

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

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

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


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


Weekly Workouts Planned By YMCA of Greenville (SC) Leslie Knox –  ACSM Certified Personal Trainer

Made possible in part:

As with all exercise programs, when using our exercise videos, you need to use common sense. To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Robsbiglosers.com, YMCA of Greenville or HIS Radio will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, online fitness videos, or information shared on our website. This includes emails, videos and text. Thanks for your understanding.
You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.

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