Day 15 - Welcome to week 3! Your first 45 minute workout can be completed indoors and your second 45 minute workout will be outdoors. The outdoor workout can be a walk, jog, swim, bike ride, game of tennis, etc. Feel free to break up the second 45 minute outdoor workout into smaller chunks. For example, take a 15 minute walk in the morning, a 15 minute jog before your workout, and a 15 minute walk with the dog. Be creative and get outdoors!

3D lunge

Squat Lunge

Lower Body Warm Up

Dumbbell Squat

Lunge Shuffle Shuffle Lunge

Circuit 1

Modified Pistol Squat

Front Back Lunges

Circuit 2

**15 reps per side per round 

- Place the dumbbell on your hips
- Raise one leg off the ground
- Push through your heel raise your hips
- Engage your glutes as you lift

DB single leg glute bridge

Weighted Lateral Lunge

Circuit 3

8 per lead arm. Alternate sides. 16 total (both arms) per round.

Spider Plank

Flutter Kicks

- Start in a low plank position
-  Rotate your hips from one side to the other
- Keeping your back flat and your core engaged

Low plank hip dips

Ab Circuit

Day 15 
Lower Body Focus

Josie

Day 1
Lower Focused

Susan

Day 2
Upper Focused

I was a little under the weather and this WOD was what I needed 👋🏽🙏🏼❤️🔥

Day 3 
Total Body Cardio

Day 4
Active Recovery/Stretch

Day 5
Lower Body Focused and Abs

Day 6 
Upper Body Focused With Cardio

Day 7 
LISS Cardio And Stretch

Day 8 
Lower Body Focused

Day 9
Upper Body Focused

Day 10
Full Body Cardio

Day 15 Lower Body Focus

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