Welcome to Week 2 of the March Madness Fitness & Wellness Challenge! This week I have a new set of exercises for a 3 day full body workout. If you’re just joining the challenge, no worries! Simply bookmark last week’s POST and do that workout later. And, be sure to sign-up to receive my emails, which will include health and wellness tips on Friday and workouts on Monday during the March Madness Challenge. Just click the button below to sign-up!
This week’s 3 day full body workout will be similar to last week in that we will focus on abs, upper body, lower body, and cardio. It will be a 10 minute workout, but I highly recommend that you so a quick warm-up for 2 minutes or so. The warm-up helps your mind and body prepare for the exercise ahead. You can do a variety of stretches and jumping jacks. If you want to check out some of my favorite warm-up exercises, check out this VIDEO.
Before You Get Started
Make sure that you have a clear space to work. It should be free of obstacles as you step side to side or do reaches with your arms and legs. You’ll also need some equipment such as:
- light weights are optional (3-5 lbs)
- a mat
- a towel
- water
- a timer (on your phone or watch) to use for your work/rest intervals
If you don’t have these items, no worries! Weights are always optional, but if you’d like to purchase some and/or any of the other recommended equipment, definitely check out this LIST of some of my favorite fitness products.
Week 2: Your 3 Day Full Body Workout
Can’t view the video? Click HERE!
Exercise 1: Wide to Narrow Push-ups
- Targeted Muscles: Chest, triceps, shoulders and core
- Modification: Scale to your knees
- Interval: Work for 45 seconds at 80% effort, then rest for 15 seconds
- Form Tips: For the wide push-up, hands should be wider than your shoulders, fingers spread wide. Hips should be in line with your shoulders, and keep your spine long. Bend through the elbows to lower your chest towards the mat, then extend through the elbows to rise. Position your hands under the shoulders to complete the narrow push-up. Alternate between the wide and narrow push-ups.
Exercise 2: Alternating Curtsy Lunges to Upright Rows
- Targeted Muscles: Quads, glutes (including the medius), hamstrings, inner thighs, upper back and shoulders
- Modification: No weights and/or go slower
- Interval: Work for 45 seconds at 80% effort, then rest for 15 seconds
- Form Tips: Stand with feet hips distance apart, and arms by your sides with weights in hand. While keeping your chest lifted, step your right foot behind your left leg at a diagonal (crossing at the inner thighs). Bend both knees into a lunge, keeping the left knee over the ankle, and hovering the right knee above the floor at a 90° bend. Rise from the lunge and return to the starting position. Bring both weights towards your collarbone by bending through your elbows. Lengthen the elbows, then repeat on the other side.
Exercise 3: Cutting Chop
- Targeted Muscles: Core, shoulders, hips, glutes (medius and minimus), quads and calves
- Modification: No weights
- Interval: Work for 45 seconds at 80% effort, then rest for 15 seconds
- Form Tips: Stand with feet wider than your hips, holding one of the dumbells at the ends by your right hip. Raise the left heel, bend both knees and pivot off your left foot as you rotate left while keeping arms long. Raise arms at a high diagonal and lift the weight over your left shoulder. Return to the starting position and repeat.
Exercise 4: Kneeling Squat to Jump Squat
- Targeted Muscles: Lower body, core, and your heart!
- Modification: No jumping
- Interval: Work for 60 seconds at 80% effort, then rest for 60 seconds
- Form Tips: Stand with feet wider than your hips, and hands behind your head. While keeping your chest lifted, lower one knee to the ground, then the other knee (an upright kneeling position). Rise to stand with feet wider than your hips, but stay low in a squat. Press through your heels as you jump up. Land with feet wider than your hips, then repeat.
Your Post Workout Stretch
Stretching is an important component of your workout plan. Always take time to stretch before and after your workouts. Stretching helps prevent injury and builds flexibility. I have several favorite stretches that are suitable for all fitness levels and are easily modifiable. Check them out HERE.
Next Steps for Your 3 Day Full Body Workout
Get your calendar and schedule three days this week when you will do this workout. Try to plan 1 day of rest in between each workout day. On your workout days, warm-up for 2 minutes, then do the 4 exercises above. Repeat the 4 exercises once to complete 1 round. You can repeat this workout several times for a longer workout, but take a 1 minute break between each round. After your workout, take 1-2 minutes to cool down and stretch.
On workout days 2 and 3, you can spice things up a bit by:
- doing the full exercise instead of the modification
- going faster (but keep good form!)
- extending your workout by doing more rounds
- reversing the order of the exercises
That’s all for this week’s 3 day full body workout, friends. Be on the lookout for this week’s wellness tip, which will drop via email on Friday. If you haven’t signed up to receive my emails, simply click the button below so you don’t miss a thing!
As always, stay committed, have fun, and I’ll talk to you soon!
Mrs. Traylor is a Fitness Instructor, NASM Certified Personal Trainer & Nutrition Coach, AFPA Certified Prenatal and Postnatal Fitness Specialist, wife, and momma who provides actionable advice for positive lifestyle changes with fitness, nutrition, and wellness. Read about Wendy’s inspiring entrepreneurial journey, and subscribe to Wendy’s newsletter here!
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