Weekly Workout #3

Well here we are again! I’ve decided to keep sharing my weekly workouts on the blog for now; you guys seem to like them and I really enjoy putting them together. As I start incorporating lifting and running again, how and when I share these workouts may change, but in the meantime, let’s get to it.

I’ve actually got a few new movements this week that I recently discovered and have added to that mighty spreadsheet that you are hopefully referencing often! A preventable injury because of bad form is the last thing any of us need right now (or ever, really).

So, as I said, two new movements this week: the tricep dip and the heel touch addition to our sit-ups. I decided to add in this sit-up variation to help engage the lower abs as well, which is a difficult muscle group to target! Please be sure to check the spreadsheet and watch the videos for these new movements. If the tricep dips from a chair or raised surface are too difficult for you, try doing them from the floor.

Repeat each circuit 1-3 times.


6 sit-ups + heel touch (ab mat)
6 kettlebell swings (8 or 15lb)
4 tricep dips (scale down if needed)
5 bicep curls (8 or 15lb)


5 goblet squats (8 or 15lb)
6 side-lying leg lifts
6 reverse crunches
5 push-ups
3 10-second Superman holds


4 split squats
4 windmills (8 or 15lb)
4 flutter kicks
6 tricep extension (8 or 15lb)
5 door frame rows

Photo by Sergio Pedemonte on Unsplash

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