Phase 1 Workout 3 for Weeks 3 and 4

What will you need?  exercise mat and free weights (3, 5 or 8 lbs depending on your strength level) 
Get ready to squat!  Regular squats, sumo squats, chair squats, and step out step in squats.

Just like workout 1, workout 3 is focused on the front of the body.  It incorporates some yoga moves as well as strength training.  Right away you will notice that the workout is more intense than 1+2, but you will also notice how much stronger you already are.
Where can you expect to be sore the next day?  

• Chest
• Shoulders,
• Abs,
• Triceps
• Quads

The workout is broken down into 4 circuits; each of which are repeated once with  one minute of cardio  in between the circuit repetition.  Some of these things are harder to name/explain.

Here is a breakdown of phase one workout one

Warm-up

• Jumping Jacks
• Cat Cow Stretch
• High Kicks
• Lateral Leg Swings R/L
• Jumping Jacks

Circuit 1:

•  Push-ups
• Down Dog with ankle grab R/L
• Alternating Backwards Lunges-advanced modification-add weights
• Plank walks outs

Cardio -1 minute Jumprope

Circuit 2:

• Sumo Squats with tricep extension-advanced modification- add heavier weights
•  Camel yoga pose with ankle stretch (looks a lot easier than it is.)
• Squat press -advanced modification-add heavier weights
• Cable press with static lunge

Cardio -1 minute Punches with half squat-repeat circuit 2

Circuit 3:

• Plank to Crescent pose back to plank
• Crab position with dip
• Side Crunches R/L

Cardio -1 minute- Plie Hops-repeat circuit 3

Circuit 4:

• Tree pose with Lateral raises-use liter weights – right
• Plank ups (these are so hard, but I love them)
• Tree pose with Lateral raises-use liter weights – left
• Inchworm crunches

Cardio -1 minute-Skiers-repeat circuit 4

Cool Down/Stretches

I have finished the first two weeks of phase one and the first week of the second half of phase 1-workouts 3 and 4.   I was super sore from the workouts the first two days, (I woke up in the middle of the night in pain because I rolled over and my muscles were so sore from the workout!) but thankfully, after that not much at all.  Maybe take some motrin before going to bed. 🙂
I will write a detailed review of Workout 4 soon.

If you are interested in my review of Workouts 1+2 and Cardio 1 click HERE.

Follow along with me as I journey from Flab to FAB!

I hope this was helpful if you are trying to decide if Jillian Michaels Body Revolution is right for you!

Here is one of my very favorite Jillian Micheals quotes:

“You have no idea the strength you have within you!”