DAY 3

Step 1

Choose your preferred Cardio
(look under exercises)

Step 2

Set your gym boss interval timer (app) on 30 sec “ON”
& 15 sec “OFF” for 20 rounds

perform a 5-10 min warm -up

1) CARDIO – 30 Sec

REST – 15 sec

2) Inside Leg Raises (right leg) – 30 Sec

  1. Start by lying down on your right side, legs out stretched. Sit up on your elbow & place your other arm out in front of you for support & balance. Take your left leg over your right. You can put your left knee on the floor or your left foot on the floor whichever is more comfortable. This is your starting position.
  2. Lift up your right leg off the floor, working the inner leg muscle. The movement should be small. Return back to the starting position.
  3. Repeat
Type: Strength
Main Muscle Worked: Adductors
Other Muscles: Quadriceps
Equipment: None
Mechanics Type: Isolation

REST – 15 sec

3) CARDIO – 30 Sec

REST – 15 sec

4) Inside Leg Raises (left leg) – 30 Sec

  1. Start by lying down on your left side, legs out stretched. Sit up on your elbow & place your other arm out in front of you for support & balance. Take your right leg over your left. You can put your right knee on the floor or your right foot on the floor whichever is more comfortable. This is your starting position.
  2. Lift up your left leg off the floor, working the inner leg muscle. The movement should be small. Return back to the starting position.
  3. Repeat
Type: Strength
Main Muscle Worked: Adductors
Other Muscles: Quadriceps
Equipment: None
Mechanics Type: Isolation

REST – 15 sec

5) CARDIO – 30 Sec

REST – 15 sec

6) Reverse Leg Raises (right leg) – 30 Sec

  1. Get down on all fours. Do not arch your back. This will be your starting position.
  2. Keeping your right leg at a 90 degree angle, raise your right leg behind you. Elevate it no higher than your hips level. Keep your foot flexed and the sole pointing to the ceiling. Bring it back to the starting position.
  3. Repeat
Type: Strength
Main Muscle Worked: Hamstrings
Other Muscles: Glutes Spinal erector
Equipment: None
Mechanics Type: Compound

REST – 15 sec

7) CARDIO – 30 Sec

REST – 15 sec

8) Reverse Leg Raises (left leg) – 30 Sec

  1. Get down on all fours. Do not arch your back. This will be your starting position.
  2. Keeping your left leg at a 90 degree angle, raise your left leg behind you. Elevate it no higher than your hips level. Keep your foot flexed and the sole pointing to the ceiling. Bring it back to the starting position.
  3. Repeat
Type: Strength
Main Muscle Worked: Hamstrings
Other Muscles: Glutes Spinal erector
Equipment: None
Mechanics Type: Compound

REST – 15 sec

9) CARDIO – 30 Sec

REST – 15 sec

10) Tripod Row (left arm) – 30 Sec

  1. Start on all fours with a dumbbell in your left hand & wrists under shoulders.
  2. Extend right leg behind you. This is your starting position.
  3. Exhale & bend left elbow bringing the weight upwards, towards your left side, keeping elbow close to body.
  4. While keeping the torso stationary, lower weight back to starting position & inhale.
  5. Repeat.
Type: Strength
Main Muscle Worked: Middle Back
Other Muscles: Biceps, Lats, Shoulders
Equipment: Dumbbell
Mechanics Type: Compound

REST – 15 sec

11) CARDIO – 30 Sec

REST – 15 sec

12) Tripod Row (right arm) – 30 Sec

  1. Start on all fours with a dumbbell in your right hand & wrists under shoulders.
  2. Extend left leg behind you. This is your starting position.
  3. Exhale & bend right elbow bringing the weight upwards, towards your right side, keeping elbow close to body.
  4. While keeping the torso stationary, lower weight back to starting position & inhale.
  5. Repeat.
Type: Strength
Main Muscle Worked: Middle Back
Other Muscles: Biceps, Lats, Shoulders
Equipment: Dumbbell
Mechanics Type: Compound

REST – 15 sec

13) CARDIO – 30 Sec

REST – 15 sec

14) Lady Push-ups – 30 Sec

    1. Lie on the floor face down and place your hands underneath your shoulders.
    2. Straighten your arms, holding your torso straight, pelvis tucked in, tummy tight & keeping your knees on the floor. This is your starting position.
    3. Lower yourself until your chest almost touches the floor as you inhale.
    4. Using your pectoral (chest) muscles, press your upper body back up to the starting position. Breathe out as you perform this step.
    5. Repeat the movement.
Type: Strength
Main Muscle Worked: Chest
Other Muscles: Shoulders, Triceps
Equipment: None
Mechanics Type: Compound

REST – 15 sec

15) CARDIO – 30 Sec

REST – 15 sec

16) Shoulder Trio – 30 Sec

  1. While holding a dumbbell in each hand, raise the dumbbells to head height.
  2. Make sure to rotate your wrists so that the palms of your hands are facing forward. The weights should be above your elbows in a straight line. This is your starting position.
  3. Now, exhale and push the dumbbells upward until they touch at the top.
  4. Then, lower the weights back down to the starting position while inhaling.
  5. Rotate elbow so that your palms are facing downwards but your arms are still bent at a 90 degree angle & are parallel to the floor.
  6. Punch out both arms in front of you so that dumbbells touch.
  7. Bend elbows back and rotate elbows back to starting position.
  8. Repeat.
Type: Strength
Main Muscle Worked: Shoulders
Other Muscles: Biceps, Lats
Equipment: Dumbbell
Mechanics Type: Compound

REST – 15 sec

17) CARDIO – 30 Sec

REST – 15 sec

18) Back Bows – 30 Sec

  1. Lay flat on your stomach and bring your hands beside you or straight up over your head. This is your starting position.
  2. At the same time lift your arms and legs up off the ground about 15 cm.
  3. Hold for a brief moment & slowly lower hands & feet back onto the ground to the starting position.
  4. Repeat.
Type: Strength
Main Muscle Worked: Abdominals
Other Muscles: Core, glute, Spinal erector
Equipment: None
Mechanics Type: Isolation

REST – 15 sec

19) CARDIO – 30 Sec

REST – 15 sec

20) Bird Dog Exercise – 30 Sec

  1. Go down on all fours and tighten your abdominal muscles, keeping your spine and neck in a neutral position. This is your starting position.
  2. While looking at the floor, extend your left leg behind you while reaching your right arm ahead of you.
  3. Keeping Abs tight go back to the starting position.
  4. While looking at the floor, extend your right leg behind you while reaching your left arm ahead of you.
  5. Repeat.
Type: Strength
Main Muscle Worked: Quadriceps
Other Muscles: Adductors, Calves, Glutes, Hamstrings
Equipment: None
Mechanics Type: Compound

YOU DID IT!

(perform a 5-10 min cool down including stretches)

BACK TO EXERCISES

GO BACK

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