Workout 3

This program is set out to get you feeling like an athlete. You will improve reaction time, balance, strengthening both major muscles and joints, along with developing core strength, meaning not just our abdominals but our glutes and lower back too. Allowing you to move your body weight with speed and control. For this program, you only require a resistance band. This program is best for someone who isn't new to the fitness game and wants to focus on overall development as an athlete.

Exercises in This Workout

1. 1

   Warm-up: Cobra to Child's Pose Flow

   23slow

   corelower back
2. 2

   Rest

   3slow
3. 3

   Warm-up: Child's Pose Side Stretch

   23slow

   upper backshoulders
4. 4

   Rest

   13slow
5. 5

   Warm-up: Cat-Cow

   29slow

   spinecore
6. 6

   Rest

   15slow
7. 7

   Dead Bugs (Round 1)

   29smedium

   corehips
8. 8

   Rest

   25slow
9. 9

   Superman (Round 1)

   44smedium

   lower backglutes
10. 10

    Rest

    23slow
11. 11

    Glute Bridge March (Round 1)

    42smedium

    gluteshamstrings
12. 12

    Rest

    16slow
13. 13

    Dead Bugs (Round 2)

    41smedium

    corehips
14. 14

    Rest

    20slow
15. 15

    Superman (Round 2)

    39smedium

    lower backglutes
16. 16

    Rest

    22slow
17. 17

    Glute Bridge March (Round 2)

    40smedium

    gluteshamstrings
18. 18

    Rest

    21slow
19. 19

    Bear Crawl (Round 1)

    40shigh

    full bodycore
20. 20

    Rest

    21slow
21. 21

    Plank with Head/Shoulder/Knee/Toe Taps (Round 1)

    39shigh

    coreshoulders
22. 22

    Rest

    20slow
23. 23

    X Toe Touches (Round 1)

    42smedium

    coreobliques
24. 24

    Rest

    20slow
25. 25

    Bear Crawl (Round 2)

    40shigh

    full bodycore
26. 26

    Rest

    20slow
27. 27

    Plank with Head/Shoulder/Knee/Toe Taps (Round 2)

    38shigh

    coreshoulders
28. 28

    Rest

    21slow
29. 29

    X Toe Touches (Round 2)

    38smedium

    coreobliques
30. 30

    Rest

    20slow
31. 31

    Side Plank (Right)

    29smedium

    coreobliques
32. 32

    Rest

    15slow
33. 33

    Side Plank (Left)

    30smedium

    coreobliques
34. 34

    Rest

    18slow
35. 35

    Lying Oblique Slide (Round 1)

    25smedium

    coreobliques
36. 36

    Rest

    19slow
37. 37

    Side Plank with Pulses (Right)

    29shigh

    coreobliques
38. 38

    Rest

    14slow
39. 39

    Side Plank with Pulses (Left)

    32shigh

    coreobliques
40. 40

    Rest

    15slow
41. 41

    Lying Oblique Slide (Round 2)

    31smedium

    coreobliques
42. 42

    Rest

    29slow
43. 43

    Plank Hold

    40shigh

    coreshoulders
44. 44

    Rest

    6slow
45. 45

    Static Cobra Stretch

    29slow

    corelower back
46. 46

    Static Child's Pose

    16slow

    lower backhips
47. 47

    Rest

    15slow
48. 48

    Standing Oblique Stretch

    21slow

    obliquesshoulders

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Frequently Asked Questions