September 22, 2023
Welcome to week 3 of our 30 day challenge, we're halfway there! I’m so excited to see how everyone’s doing, so if you’re participating in this challenge or even if you’re just joining for the first time please DM me on Instagram with feedback @Budafit.
Ok, on to week 3. Get ready with those baby giraffe memes because this week is all about the legs! If you can space out your lifting schedule this week to give your legs some rest between workouts that might help in more than one way. Not only will it keep your legs as fresh as possible for each lift but it will also help so your muscles don't get overloaded and too sore.
For the upper body exercises go back to week 1 numbers and try to increase your weights. No jump is too small, and if you're hitting your same weights at higher reps that's amazing too! We’re going to use similar exercises so if you’re using the same equipment that’ll help gauge your growth and the appropriate weights to use.
3 ROUNDS OF EACH CIRCUIT (REST PERIOD RECOMMENDED: 20 SECONDS)
DAY 1: CHEST AND LEGS
Circuit 1
• Straight Bar Palms up Front Raise-15 reps
• Wall Sit Dumbbell Palms Down Front Raise-15 reps while in wall sit hold perform front raise exercise
• Triceps Dumbbell Overhead Extensions-15 reps
Rest, Repeat
Circuit 2
• Chest press-20 reps (Equipment to use: Dumbbells, Straight bar, Cables, or Machine)
• Sumo Stance Dumbbell Deadlift-10 reps
• Side Planks-20 seconds-1 min each side
Rest, Repeat
Circuit 3
• Linear Leg Press-15 reps
• Triceps Push-ups-Perform until failure (keep your elbows close to your sides as you lower into the push-up)
Rest, Repeat
Circuit 1
• Hyperextensions-10-15 (focus on form you should not be arching your back at any point, squeeze your glutes as you lift yourself up)
• Bent Over Dumbbell Row-15 reps
• V-sit Hold-20 seconds-1 minute
Rest, Repeat
Circuit 2
• Wide Grip Lat Pulldown with a 3 second pause at the bottom-12 reps (Equipment to use: Machine, Seated Cable, Plate Load Machine, or Kneeling Cable)
• Dumbbell Goblet Squat-15 reps
• Ice Skaters-15 reps each side
Rest, Repeat
Circuit 3
• Standing Cable Pull Through-15 reps
• Squat Hold Cable Mid Row-15 reps (Hold in a squat position and perform a cable mid row)
• Dumbbell Curls-20 reps
Rest, Repeat
Circuit 1
• Lateral Lunge with weighted overhead hold-12 reps each side (hold weight over head the entire time)
• Bent Over Dumbbell Y’s-15 reps
• Plank Toe Touch-20 reps each foot
Rest, Repeat
Circuit 2
• Prowler Sled Push-1/2 the track add weight to increase difficulty
• Standing Shoulder Press-15 reps (Equipment to use: Dumbbells, Straight Bar, or Kettlebells)
• Push Prowler Sled back down track
• Squat Jacks-25 reps
Rest, Repeat
Superset
• Leg Extensions-20 reps
• Dumbbell Lateral Raise-15 reps
No Rest Repeat
• Leg Curls-15 reps
• Dumbbell Bent Over Reverse Flys-20 reps
No Rest Repeat
September 22, 2023
Welcome back for week 2 of our 30 day challenge! I truly hope you enjoyed the first week of workouts! If you are just joining in this challenge I would recommend going back and starting at week 1. Remember each week will be organized differently to stir things up.
This week we are doing an anterior (front of the body), posterior (back of the body) approach with our third day focusing on accessory work (shoulders, biceps, and triceps). The goal is to focus on efficient workouts with short rest periods. Each circuit should only take 12 minutes maximum, so do what you can and monitor your progress and heart rate.
If you're just getting back into the gym and are finding it difficult to finish the full workout that's ok! Getting in and getting moving will always mean progress so just keep at it and don't give up!
3 ROUNDS OF EACH CIRCUIT (REST PERIOD RECOMMENDED: 20 SECONDS)
Circuit 1
• Incline Press-15 reps (Equipment to use: Plate load machine, Dumbbells on incline bench, Dumbbells on exercise ball, Barbell/Straight bar on incline bench)
• Up Down Planks-10 reps each arm
• Suit case squats-12 reps (These are performed by simply holding dumbbells at your side and squatting. If using weight is too difficult just perform a body weight squat)
Rest, Repeat
Circuit 2
• Pushups-45 sec (Perform from your knees for a modified push-up or put your hands on an elevated surface such as a bench. To increase difficulty put your feet on an elevated surface for decline push-ups)
• Timed step-ups-30 sec-1 min (Add weight to increase difficulty)
• Floor Press-15 reps (This exercise is performed by doing a chest press motion while laying on the floor using either dumbbells, straight bar, or barbell)
Rest, Repeat
Single Exercises: Complete each exercise with a 10 sec rest period you should be pushing yourself through these exercises and by set 3 you should be hitting failure
• Leg extensions-20 reps
Rest, Repeat
• Pectoral Fly-10 reps (Equipment to use, Dumbbells, Machine, or Cables)
Circuit 1
• Leg Curls-20 reps
• Single arm Bent over Dumbbell Row-15 each arm
• Mountain Climbers-30 sec-1 min (increase time to increase difficulty)
Rest, Repeat
Circuit 2
• High Row-15 reps (Equipment to use: Machine, Cables, Bent over Dumbbell)
• Single Leg Romanian Dead Lift-12 each leg (Focus on balance and form)
• Burpees-10-20 reps (Gage your endurance level and increase reps to increase difficulty)
Rest, Repeat
Single Exercises: Complete each exercise with a 10 sec rest period you should be pushing yourself through these exercises and by set 3 you should be hitting failure
• Wide grip pullups-10-20 (use the assist if needed)
Rest, Repeat
• Single leg exercise ball leg curls-12 reps each leg no rest just switch legs
Repeat
Circuit 1
• Front Raise-15 reps (Equipment to use: Dumbbells, Cable, Straight bar)
• Plank shoulder tap-30 sec-1 min (increase time to increase difficulty)
• Overhead Tricep extension-15 reps (Equipment to use: Dumbbell, Cable
Rest, Repeat
Circuit 2
• Walking lunges with weighted over head hold-15 each leg (Equipment to use: Dumbbells, or Straight bar)
• Wall sit with bicep curls-30 sec-1 min
• Flutter kicks-30 sec-1 min
Rest, Repeat
Single Exercises: Complete each exercise with a 10 sec rest period you should be pushing yourself through these exercises and by set 3 you should be hitting failure
• Seated Shoulder press-12 reps (Equipment to use: Dumbbells, Machine, Cables, or Straight Bar)
Rest, Repeat
• Cable Tricep extensions-15 reps
Rest, Repeat
• Machine Bicep curls-15 reps
Rest, Repeat
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