Phase 3 – Get Back to the Gym and Get Lean
Congratulations! You have made it through 6 weeks of workouts, which means you are truly “back into it.” Now that you have created a solid foundation of exercises and movements and allowed your body to work through the creaks, soreness and rough spots, you are ready to progress your program to the next level.
Don’t worry, it’s nothing you can’t handle, and you only need an extra 10 minutes per workout. Yep, you have graduated from 20 minute to 30 minute workouts.
That being said, if you are just starting out, you might want to consider beginning with the first two phases of the workout program by following the links provided below:
Phase 3 – 30 Minute Workouts
The biggest change for Phase 3 comes with the fact that you are no longer doing full body workouts on separate days from your cardio.
You will now combine your Cardio and Weight Training into one workout.
You will alternate between TWO different 30 minute workouts, 3 to 5 times each week, for the next three weeks.
Day 1 – 20 Minutes of Cardio Intervals.* 10 Minutes of Weight Training. Shoulders, Biceps and Triceps circuit.
Day 2 – 10 Minutes of Cardio Intervals.* 20 Minutes of Weight Training. Chest, Back and Legs circuit with super-sets.**
*Cardio interval training can be done on any cardio machine. For more on how to do Cardio Intervals Follow the link to our previous article:
**Super-sets are performed by doing one stable exercise on a muscle group, immediately followed by a less stable exercise, with less resistance, on the same muscle group. Example: Leg press machine, followed by a barbell Squat.
Day 1 Sample Workout
20 Minute Cardio Intervals – Treadmill
10 Minute Weight Training Circuit – Biceps, Shoulders and Triceps.
Go from one muscle group/exercise to the next without resting. First a set of Biceps, then shoulders, then Triceps, repeat (x3).
Do the ENTIRE circuit 3 times in row (should take approx. 10 minutes to complete).
- Biceps Dumbbells Curl – 10 to 15 Reps.
- Shoulders Lateral Fly Machine – 10 to 15 Reps.
- Triceps Cable Pushdown – 10 to 15 Reps.
Day 2 Sample Workout
10 Minute Cardio Intervals – Stationary Bike
20 Minute Weight Training Circuit with Super Sets – Chest, Back and Legs.
Go from your stationary exercise to the super set (less stable/lower weight) exercise, then to the next muscle group without resting (see example below). First a set of Chest, then super set Chest, then Back followed by a super set for Back, then Legs with a super set on Legs. Repeat (x3).
Do the ENTIRE circuit 3 times in row (should take approx. 20 minutes to complete).
- Chest Fly Machine – 10 to 15 Reps.
- Dumbbells Incline Press – 8 to 10 Reps.
- Back Lat Pull-down – 10 to 15 Reps.
- Reverse Dumbbells Fly – 8 to 10 Reps.
- Legs Curl Machine – 10 to 15 Reps.
- Barbell Squat – 8 to 10 Reps.
Now “Get Back in the Gym,” and get going on your new workout…And don’t forget to come back in three weeks for Phase 4 of your fall back into it workout program.