Parenting

At Home Workout Plan [Week 3]A Mom In Training

Can you believe we’re on Week 3 already?! How are you feeling?!

If you’re new here, we are doing an awesome at home workout plan for beginners! It’s a 4 week program and I’m sharing my favorite workouts because going to the gym just isn’t my thang. There is a free printable fitness tracker in our Library {just input your info in the form at the bottom of this post to grab the password!}.

Click here to see Week 1 and here for Week 2!

Ready for Week 3? Here we go!

Monday: Sweat + Shape

30 minutes

Warm Up

  • Light Jog – 2 min
  • Back Pedal – 1 min
  • Kick Downs – 2 min
  • Modified Push Ups – 1 min
  • Modified Plank – 30 sec

Workout

  • Burpees – 1 min
  • Alternating Side Lunges – 1 min

Recover for 30 seconds!

  • 2 Feet Forward/Backward Hops in Place – 30 sec
  • Plank – 1 min
  • Squats – 1 min
  • Hip Lifts – 1 min

Recover for 30 seconds!

  • Opposite Arm/Leg Extension – 1 min
  • 2 Feet Lateral Hops in Place – 30 sec
  • Modified Tricep Push Ups – 30 sec
  • Alternating Step Back Lunges – 30 sec

Recover for 30 seconds!

  • Reverse Crunches – 1 min
  • Squat Jumpes – 15 sec
  • Hip Lifts – 1 min
  • Modified Push Ups – 1 min

Recover for 30 seconds!

  • Modified Plank – 30 sec
  • Burpees – 1 min
  • Squat Hold – 15 min
  • Shoulder Press – 1 min

Recover for 30 seconds!

Cool Down

  • Cobra – 30 sec
  • Pretzel Stretch – 1 min
  • Lower Back Stretch – 1 min
  • Standing Hamstring Stretch – 2 min

 

Tuesday: Steady Run

Open up your free Couch 2 5K app and do Week 1 Day 5!


 

Wednesday: REST DAY


 

Thursday: Fire Drill

45 minutes

Warm Up

  • Hip Lifts – 1 min
  • Squats – 1
  • Basketball Lunge With Medicine Ball Press – 1 min
  • Back Pedal – 1 min
  • Jump Rope – 2 min

Workout

  • Wood Chops – 30 sec
  • Froggers – 30 sec
  • Cross Back Lunge – 1 min
  • Plank – 30 sec
  • Modified Push Ups – 30 sec
  • Alternating Split Jumps – 30 sec
  • Plank – 1 min
  • Flutter Kicks – 30 sec
  • Lateral Squat – 1 min
  • Mountain Climbers – 30 sec

Recover for 1 minute!

  • Squats – 1 min
  • Squat Flips with 180 Degree Turns – 30 sec
  • Froggers – 30 esc
  • Cross Back Lunge – 1 min
  • Plank – 1 min
  • Flutter Kicks – 30 sec
  • Lateral Squat – 1 min
  • Mountain Climbers – 30 sec

Recover for 1 minute!

  • Split Squats – 1 min
  • Scissor Jumps – 30 sec
  • Burpees – 30 sec
  • 2 Feet Forward/Backward Hops in Place – 30 sec
  • Squat Flips with 180 Degree Turns – 30 sec
  • Bicycles – 30 sec
  • Froggers – 1 min
  • Frogger with Swivel – 30 sec
  • Froggers – 30 sec
  • Squats – 30 sec

Recover for 50 seconds!

  • 2 Feet Forward/Backward Hops in Place – 1 min
  • Squat Flips in 180 Degree Turns – 30 sec
  • Bicycles – 30 esc

Recover for 50 seconds!

Cool Down

  • Lower Back Stretch – 1 min
  • Standing Hamstring Stretch- 1 min
  • Lying Quad Stretch – 1 min
  • Cat Stretch – 1 min
  • Pigeon Stretch – 1 min

Friday: Steady Run

Open up your free Couch 2 5K app and do Week 1 Day 6!


 

Saturday: Dynamic Yoga

15 minutes

  • Kneeling Balance – 1 min
  • Kneeling Balancing Side Plank – 1 min
  • Plank Pose – 30 sec
  • Pulsing Plank Pose – 30 sec
  • Downward Facing Dog – 30 sec
  • Plank to Low Plank – 30 sec
  • Cobra – 30 sec
  • Upward Facing Dog – 30 sec
  • Forward Fold – 1 min
  • Sun Salutation – 90 sec
  • Crow Pose – 30 sec
  • Yogi Push Ups – 1 min
  • L at the Wall – 1 min
  • Side Plank – 1 min
  • Side Plank with Lifted Top Leg – 1 min
  • Side Plank with Tree Pose – 1 min
  • Side Plank Big Toe Pose – 1 min
  • Locust Pose – 1 min

 

 

There we go! Week 3 is in the bag! Just one more week to go to complete the fitness routine!!! Woohoo!

If you wanna get the password to the free fitness tracker, just enter your info below!

AboutKara

I’m a writer, new mom and foodie. I love sharing what I know while making others feel beautiful. On this blog, I share my healthy lifestyle, simple meals, fitness tips and experiences.

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