Day 3

Are you ready to transform your energy, confidence, and body in just 14 days? This challenge is designed to sculpt, tone, and elevate your fitness with various workouts using dumbbells and resistance bands, all from the comfort of your home! Each session is just 30 minutes, combining strength, cardio, and core-focused movements to help you feel and look your best. Plus, don’t miss out on daily glow tips at the end of each workout to boost your mindset, hydration, nutrition, and self-care.

Exercises in This Workout

1. 1

   Warm-up: Split Lunge Hip Opener

   24slow

   hipship flexors
2. 2

   Warm-up: Hamstring Stretch

   9slow

   hamstrings
3. 3

   Warm-up: Overhead Reach & Hamstring Scoops

   22slow

   shouldershamstrings
4. 4

   Rest

   23slow
5. 5

   Step Ups (Right Leg) - Round 1

   2 minmedium

   quadsglutes
6. 6

   Rest

   3slow
7. 7

   Step Ups (Left Leg) - Round 1

   39smedium

   quadsglutes
8. 8

   Rest

   24slow
9. 9

   Lateral Crab Walks - Round 1

   2 minhigh

   glutesouter thighs
10. 10

    Rest

    48slow
11. 11

    Bulgarian Split Squats (Right Leg) - Round 1

    28shigh

    quadsglutes
12. 12

    Rest

    22slow
13. 13

    Bulgarian Split Squats (Left Leg) - Round 1

    30shigh

    quadsglutes
14. 14

    Rest

    51slow
15. 15

    Romanian Deadlift (RDL) - Round 1

    32smedium

    hamstringsglutes
16. 16

    Rest

    37slow
17. 17

    Glute Bridge Pulses - Round 1

    27smedium

    glutescore
18. 18

    Rest

    44slow
19. 19

    Step Ups (Right Leg) - Round 2

    33shigh

    quadsglutes
20. 20

    Rest

    5slow
21. 21

    Step Ups (Left Leg) - Round 2

    34shigh

    quadsglutes
22. 22

    Rest

    18slow
23. 23

    Lateral Crab Walks - Round 2

    51shigh

    glutesouter thighs
24. 24

    Rest

    30slow
25. 25

    Bulgarian Split Squats (Right Leg) - Round 2

    29shigh

    quadsglutes
26. 26

    Rest

    11slow
27. 27

    Bulgarian Split Squats (Left Leg) - Round 2

    34shigh

    quadsglutes
28. 28

    Rest

    36slow
29. 29

    Romanian Deadlift (RDL) - Round 2

    47smedium

    hamstringsglutes
30. 30

    Rest

    29slow
31. 31

    Glute Bridge Pulses - Round 2

    31smedium

    glutescore
32. 32

    Rest

    32slow
33. 33

    Step Ups (Right Leg) - Round 3

    35shigh

    quadsglutes
34. 34

    Rest

    4slow
35. 35

    Step Ups (Left Leg) - Round 3

    42shigh

    quadsglutes
36. 36

    Rest

    22slow
37. 37

    Lateral Crab Walks - Round 3

    2 minhigh

    glutesouter thighs
38. 38

    Rest

    36slow
39. 39

    Bulgarian Split Squats (Right Leg) - Round 3

    31shigh

    quadsglutes
40. 40

    Rest

    9slow
41. 41

    Bulgarian Split Squats (Left Leg) - Round 3

    26shigh

    quadsglutes
42. 42

    Rest

    24slow
43. 43

    Romanian Deadlift (RDL) - Round 3

    51smedium

    hamstringsglutes
44. 44

    Rest

    15slow
45. 45

    Glute Bridge Pulses - Round 3

    37smedium

    glutescore
46. 46

    Cool-down: Knee Hug / Glute Stretch

    18slow

    gluteslower back
47. 47

    Rest

    9slow
48. 48

    Cool-down: Butterfly Stretch

    19slow

    hipsinner thighs

More Muscle Tone Workouts

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Workout 1

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Workout 10

26 min · Linda Chambers

Workout 6

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Workout 4

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Workout 2

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Frequently Asked Questions