week three
HOW IT WORKS
Every week, you’ll receive 3 strength training workouts, 2 cardio workouts.
These should be completed on opposing days (in other words, one assigned workout per day), but if you are crunched for time, you can double up a strength training workout with the low-intensity cardio workout – just make sure you complete the cardio workout second.
We do not recommend completing the high-intensity cardio workout on the same day as another workout.
DAILY WARM-UP
METABOLIC WARM-UP
Complete before every workout.

CARDIO
DAY 1
High-Intensity Interval Training
During this interval workout, you’ll alternate between bursts of intense energy and recovery periods.
Complete 8 rounds.
Not sure where your heart rate zones are? Learn how to estimate your zonesĀ here.

DAY 2
Low-Intensity Steady State
During this workout, the goal is to keep your heart rate in the lower zones (1-3) to optimize fat-burning.
Complete 4 rounds.
Not sure where your heart rate zones are? Learn how to estimate your zonesĀ here.

STRENGTH
DAY 1
Complete 3 rounds of each exercise. Have your weights ready and perform each exercise back to back, resting for 30-60 seconds between each exercise. If you’re using weight, it should feel challenging but doable. If you can complete 3-5 more reps than the maximum number of reps prescribed, we recommend going up in weight. Record the weight, sets, and reps.
DAY 2
Complete 3 rounds of each exercise. Have your weights ready and perform each exercise back to back, resting for 30-60 seconds between each exercise. If you’re using weight, it should feel challenging but doable. If you can complete 3-5 more reps than the maximum number of reps prescribed, we recommend going up in weight. Record the weight, sets, and reps.
DAY 3
Complete 3 rounds of each exercise. Have your weights ready and perform each exercise back to back, resting for 60-75 seconds between each exercise. If you’re using weight, it should feel challenging but doable. If you can complete 3-5 more reps than the maximum number of reps prescribed, we recommend going up in weight. Record the weight, sets, and reps.
check in along the way