Workout 3

The Athletic & Aesthetic 6-Workout Program This program is designed for busy people who want real results without spending hours in the gym. Whether you’re a professional, a mom, or someone juggling a packed schedule, these efficient, minimal-equipment workouts will help you build strength, burn fat, and feel incredible.What’s included in this program is as follows :Strength Training: Build muscle and boost your metabolism with effective, compound movements.Functional Exercises: Improve balance, mobility, and core strength with creative, practical movements.Athletic Conditioning: Add explosive power and endurance with quick, high-intensity  intervals.Body Sculpting: Target and tone key muscle groups for a strong, defined physique.Minimal Equipment: All you need is your bodyweight and a set of dumbbells.Time-Efficient Workouts: Get it done in 30 minutes or less.If  you’re ready to train smarter and feel stronger, this program is for you. No fluff, no wasted time—just a plan that works.

Exercises in This Workout

1. 1

   Light Jog

   24slow

   calvesquads
2. 2

   Rest

   12slow
3. 3

   Butt Kicks

   22smedium

   hamstringsquads
4. 4

   High Knees

   22shigh

   hip flexorscore
5. 5

   Squat Hold

   40smedium

   quadsglutes
6. 6

   Regular Squats

   27smedium

   quadsglutes
7. 7

   Rest

   22slow
8. 8

   Around the World Lunge (Right Leg) - Round 1

   45shigh

   quadsglutes
9. 9

   Rest

   13slow
10. 10

    Around the World Lunge (Left Leg) - Round 1

    51shigh

    quadsglutes
11. 11

    Rest

    16slow
12. 12

    Squat to Press (Thrusters) - Round 1

    43shigh

    quadsglutes
13. 13

    Rest

    19slow
14. 14

    Single Leg Row to Kickback - Round 1

    45smedium

    hamstringsglutes
15. 15

    Rest

    10slow
16. 16

    Squat to Lateral Lunge - Round 1

    45shigh

    quadsglutes
17. 17

    Rest

    11slow
18. 18

    Side Raise to Front Raise - Round 1

    37smedium

    shoulderscore
19. 19

    Rest

    23slow
20. 20

    Jump Lunges - Round 1

    28shigh

    quadsglutes
21. 21

    Jump Squats - Round 1

    23shigh

    quadsglutes
22. 22

    Rest

    18slow
23. 23

    Static Lunge with Bicep Curl Hold (Right) - Round 1

    17shigh

    quadsglutes
24. 24

    Dynamic Lunge with Bicep Curl Hold (Right) - Round 1

    23shigh

    quadsglutes
25. 25

    Rest

    14slow
26. 26

    Static Lunge with Bicep Curl Hold (Left) - Round 1

    30shigh

    quadsglutes
27. 27

    Dynamic Lunge with Bicep Curl Hold (Left) - Round 1

    19shigh

    quadsglutes
28. 28

    Rest

    17slow
29. 29

    Side Plank Row (First Side) - Round 1

    45shigh

    coreobliques
30. 30

    Rest

    17slow
31. 31

    Side Plank Row (Second Side) - Round 1

    39shigh

    coreobliques
32. 32

    Rest

    18slow
33. 33

    Plank - Round 1

    57smedium

    coreshoulders
34. 34

    Rest

    56slow
35. 35

    Around the World Lunge (Right Leg) - Round 2

    50shigh

    quadsglutes
36. 36

    Rest

    10slow
37. 37

    Around the World Lunge (Left Leg) - Round 2

    52shigh

    quadsglutes
38. 38

    Rest

    12slow
39. 39

    Squat to Press (Thrusters) - Round 2

    44shigh

    quadsglutes
40. 40

    Rest

    38slow
41. 41

    Single Leg Row to Kickback - Round 2

    25smedium

    hamstringsglutes
42. 42

    Rest

    12slow
43. 43

    Squat to Lateral Lunge - Round 2

    48shigh

    quadsglutes
44. 44

    Rest

    18slow
45. 45

    Side Raise to Front Raise - Round 2

    44smedium

    shoulderscore
46. 46

    Rest

    10slow
47. 47

    Jump Lunges - Round 2

    25shigh

    quadsglutes
48. 48

    Jump Squats - Round 2

    24shigh

    quadsglutes
49. 49

    Rest

    12slow
50. 50

    Static Lunge with Bicep Curl Hold (Right) - Round 2

    21shigh

    quadsglutes
51. 51

    Dynamic Lunge with Bicep Curl Hold (Right) - Round 2

    27shigh

    quadsglutes
52. 52

    Rest

    14slow
53. 53

    Static Lunge with Bicep Curl Hold (Left) - Round 2

    24shigh

    quadsglutes
54. 54

    Dynamic Lunge with Bicep Curl Hold (Left) - Round 2

    20shigh

    quadsglutes
55. 55

    Rest

    24slow
56. 56

    Side Plank Row (First Side) - Round 2

    34shigh

    coreobliques
57. 57

    Rest

    18slow
58. 58

    Side Plank Row (Second Side) - Round 2

    47shigh

    coreobliques
59. 59

    Rest

    14slow
60. 60

    Plank - Round 2

    56smedium

    coreshoulders

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Frequently Asked Questions