Workout 3

Build a solid foundation for your fitness journey with this beginner-friendly strength training program. Focus on mastering essential exercises with correct form to improve strength, stability, and confidence. Perfect for all fitness levels, this workout emphasizes technique, controlled movements, and progressive overload to help you unlock your full potential.

Exercises in This Workout

1. 1

   Shoulder Rotations

   32slow

   shouldersupper back
2. 2

   Dynamic Chest Openers & Tricep Stretch

   24slow

   chesttriceps
3. 3

   Overhead Side Stretch

   20slow

   shoulderstriceps
4. 4

   Hip Opener & Hamstring Stretch Flow

   22slow

   hipshamstrings
5. 5

   Rest

   58slow
6. 6

   Squat to Shoulder Press (Round 1)

   2 minmedium

   quadsglutes
7. 7

   Rest

   24slow
8. 8

   Renegade Row (Round 1)

   34smedium

   upper backcore
9. 9

   Rest

   33slow
10. 10

    Squat to Shoulder Press (Round 2)

    58shigh

    quadsglutes
11. 11

    Rest

    10slow
12. 12

    Renegade Row (Round 2)

    51shigh

    upper backcore
13. 13

    Rest

    33slow
14. 14

    Squat to Shoulder Press (Round 3)

    59shigh

    quadsglutes
15. 15

    Rest

    13slow
16. 16

    Renegade Row (Round 3)

    42shigh

    upper backcore
17. 17

    Rest

    31slow
18. 18

    Reverse Lunges (Round 1)

    2 minmedium

    quadsglutes
19. 19

    Rest

    22slow
20. 20

    Bicep Curls (Round 1)

    35smedium

    bicepsforearms
21. 21

    Rest

    20slow
22. 22

    Overhead Tricep Extensions (Round 1)

    44smedium

    tricepsshoulders
23. 23

    Rest

    31slow
24. 24

    Reverse Lunges (Round 2)

    57shigh

    quadsglutes
25. 25

    Rest

    5slow
26. 26

    Bicep Curls (Round 2)

    53shigh

    bicepsforearms
27. 27

    Rest

    13slow
28. 28

    Overhead Tricep Extensions (Round 2)

    49shigh

    tricepsshoulders
29. 29

    Rest

    30slow
30. 30

    Reverse Lunges (Round 3)

    59shigh

    quadsglutes
31. 31

    Rest

    27slow
32. 32

    Bicep Curls (Round 3)

    33shigh

    bicepsforearms
33. 33

    Rest

    25slow
34. 34

    Overhead Tricep Extensions (Round 3)

    38shigh

    tricepsshoulders
35. 35

    Rest

    45slow
36. 36

    Leg Raises (Round 1)

    41smedium

    corelower back
37. 37

    Rest

    25slow
38. 38

    Squat Hold (Round 1)

    38shigh

    quadsglutes
39. 39

    Rest

    30slow
40. 40

    Leg Raises (Round 2)

    59shigh

    corelower back
41. 41

    Rest

    9slow
42. 42

    Squat Hold (Round 2)

    50shigh

    quadsglutes
43. 43

    Rest

    32slow
44. 44

    Leg Raises (Round 3)

    58shigh

    corelower back
45. 45

    Rest

    7slow
46. 46

    Squat Hold (Round 3)

    56shigh

    quadsglutes
47. 47

    Rest

    14slow
48. 48

    Standing Quad Stretch (Right)

    18slow

    quadships
49. 49

    Standing Quad Stretch (Left)

    25slow

    quadships
50. 50

    Static Overhead Tricep Stretch (Right)

    16slow

    tricepsshoulders
51. 51

    Static Overhead Tricep Stretch (Left)

    22slow

    tricepsshoulders
52. 52

    Shoulder Shrugs

    17slow

    shouldersupper back

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Frequently Asked Questions