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Week 3 Printable Workout Chart
Chest Fly
Lying on back, knees bent, feet flat on the floor. Arms wide to side holding dumbbells, palms up, slight bend in the elbows. Brace core, squeeze chest muscles and lift arms to meet overhead (slightly lower than chin). Option on ball: tabletop with hips lifted, glutes squeezed.
Mountain Climbers
Plank position. Running feet. Keep shoulders forward directly over hands, core tight, and hips as low and steady as possible.
Dumbbell OR Tubing Row
Dumbbells at sides, palms facing back. Hinge forward from hips in a standing position. Bracing core and keeping spine long, squeeze shoulder blades together, lifting elbows high to row.
Tubing: Sit tall with legs extended straight. Tube wraps around feet. Arms extended straight in front holding tube. Brace core, squeeze shoulder blades together, slide elbows back until arms are 90 degrees then return with control.
StepUps OR Box Jumps
One leg at a time step ups or two-footed jumps to a step or box. Keep knees soft as you land either way.
Angled Bicep Curl
Standing tall, core braced, shoulders rolled down and back. Holding dumbbells with hands palm up, slightly rotated to 45 degrees from the midline, curl weights towards shoulders and return with control.
Wall Ball Squats OR Wall Sit
With stability ball behind your mid back and feet slightly wider than hips, brace core and squat, keeping knees behind toes and chest lifted.
Wall Sit – Back against wall. Brace core. Legs 90 degrees with knees directly over ankles.
Tricep Side Extension with Tubing OR Tricep Overhead Extension
Hold right handle, palm down with elbow bent and hand near right shoulder. Left hand holds tube (closer to right handle, the harder it will be). Straighten right arm as if sliding hand across a tabletop, squeezing tricep and returning with control. (Switch sides).
OR
Sit on stability ball (or stand). Hold dumbbells overhead. Keeping elbows close to the ears, bend arms allowing weights to move behind back. Squeeze triceps and return arms overhead.
Hamstring Ball Pull-Ins OR Deadlifts
Lying on floor with lower legs on ball, squeeze glutes to lift hips. Keeping hips lifted and square, roll ball in towards body then return with control.
OR
Standing tall, shoulders rolled down and back, holding dumbbells with palms facing body at thighs. Brace core, tip from the hip allowing weights to slide down legs to knee height, keeping back flat and spine long. Squeeze glutes as you return with control.
**T-Shoulder Raises
Weights in hands, palms facing front/inner thighs. Lift arms forward parallel to floor, palms down, then directly out to sides at shoulder height. Release arms back to sides and repeat (very slow and controlled movements).
**Crunches
Knees bent. Feet flat on the floor. Fingertips lightly touching temples. Elbows wide. Brace core and small tuck of the chin as you exhale and roll shoulder blades up. Inhale as you roll back down.
On Ball: Same plus ball under mid to low back. Keep hips lifted by squeezing glutes.
Russian Twists
Sitting, knees bent, toes on floor, bracing core and holding ball (or dumbbell or nothing.) Rotate torso bringing object or hands toward the floor on the side. Return center and twist opposite direction.
Back Extensions
Lying on floor face down: Fingertips by temples, chin tucked, toes on the floor. Squeeze glutes to lift upper body. Slowly return to the floor with control.
OR
On Ball: Same plus ball under hips (feet against wall for extra support if needed). Only lift upper body to make straight spine (careful not to hyperextend back).
Plank Ball Pull-Ins
Hands under shoulders, core braced, ball under shins. Pull knees in towards chest, lifting hips slightly. Return slowly with control.
OR
Plank on floor. Walk feet in, lifting hips into pike position, and then walk feet back out.
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Everyday Faith + Fitness 