3 week workout plan female

but if your workouts have been a little sluggish or you just need a little more drive to push your results to the next level, we’ve got the program for you. “using different styles of training and equipment keeps the workouts fun and exciting, while also challenging and inspiring you to be your best,” mcmatthews says. and there’s nothing like the confidence you get from pushing your body to the max. keep your nutrition on point and you’ll also notice a reduction in body fat and inches where you want it most. you’ll also do tabata-based circuits, mixing in short bursts of intensity with brief recovery periods. “tabata is one of the simplest and most effective forms of hiit training—and it’s awesome if you’re short on time but want fast results,” mcmatthews says. twice a week, aim to do some sort of active recovery—go for a hike, take a yoga class, hit the pool, or head out for a light run. you’ll need a set of light, medium, and heavy kettlebells. perform 12 to 15 reps of each exercise.

in week 1, repeat each circuit three times before moving on to the next circuit. begin with the warmup and finish with five to 10 minutes of stretching and foam rolling. start with a warmup, such as three minutes of light jump roping, then set an interval timer (download one for free on your phone) for one tabata cycle. start with tabata 1, performing all eight moves in the circuit once through for the 20-second work cycle (four minutes total), then take two minutes of rest. in week 3, add in the tabata 2 circuit—choose two moves from tabata 1 and create your own four-minute finisher circuit (16 total minutes of work). finish with a few minutes of stretching. you’ll need a set of light, medium, and heavy kettlebells. perform 12 to 15 reps of each exercise. in week 1, repeat each circuit three times before moving on to the next circuit.

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