Teammates,
You have made it to the third and final week of your first 21-day challenge! Three weeks is a generally accepted length of time required to establish a habit, so give yourself some credit for taking steps towards lasting behavior change.
Week 3 introduces chair pushups, so the intensity is going to heat up. As always, make sure that you listen to your body. If something doesn’t feel right, or is causing you pain, modify the workout. It’s not worth getting hurt!
Day 15:
1 pushup regular
1 pushup regular chair
2 pullup
2 tricep dip with knee lift
1 ab ripper oblique
1 leg bridge
Day 16:
15 min cardio: interval 2
1 squat wide
1 squat single leg
1 lunge with balance
1 lunge
1 ab ripper
1 leg bridge
Day 17:
1 pushup regular – chair
1 prisoner pullup
1 standing row
1 tricep dip with knee lift
1 ab ripper oblique
1 leg bridge
Day 18:
20 min cardio: cycle outdoor
1 squat regular
1 lunge with balance
1 ab ripper
1 leg bridge
Day 19:
1 pushup close
1 australian pullup
1 tricep extension
1 ab ripper oblique
1 leg bridge
Day 20:
REST or 20 min cardio (your choice)
Day 21:
RETEST YOUR MAX
pushup regular
pullup
dip
ab ripper
squat
