Fitness Works Class Schedule For Beginners: Week 3

We spent two weeks of serious training and full diet. You start to get used to our schedule. In this 3rd week you will start with the exercises you got used to in the last 2 weeks but there is an interesting point that the number of exercises can increase but you no longer feel the feeling of fatigue or aches as in The first 2 weeks. Instead, it feels like you have just been drinking tonic. You will feel appetite when enjoying the food. Let’s wait, let’s go ” Fitness Works Class Schedule For Beginners week 3″

Week 3

Fitness Works Class Schedule For Beginners week 3: Day 1

Day 1

Exercises

 

Meal Plan

 

Monday

 

    – 3 sets of 5 squats, with a 30-second rest between each set

– 5 30-second planks, with a 30-second rest after each plank

-5 sets of 5 dumbbell shoulder press, with a 60-second rest between each set

– 4 sets of 5 single-leg deadlift, with a 60-second rest between each set

– 5 sets of 10 two-leg bridge, with a 30-second rest between each set

 

*Breakfast

Scrambled eggs with broccoli

*Lunch

Tuna, avocado, and lettuce salad

*Dinner

Beef and broccoli stir-fry

 

How to do a Perfect Plank

Fitness Works Class Schedule For Beginners week 3: Day 2

Day 2

Exercises

 

Meal Plan

 

Tuesday

 

 

     – 45 jump ropes

– 55 jumping jacks

– 55 high knees

– 35 climbers

– 30 lunges

 

*Breakfast

Pumpkin pancakes

*Lunch

Leftover beef and broccoli stir-fry

*Dinner

Baked chicken breast with steamed Brussel Sprouts

 

How to do a  Jump Rope

Fitness Works Class Schedule For Beginners week 3: Day 3

Day 3

Exercises

 

Meal Plan

 

Wednesday

 

 

 

    –  4 sets of 8 squats, with a 30-second rest between each set

– 5 30-second planks, with a 30-second rest after each plank

–  4 sets of 5 dumbbell shoulder press, with a 60-second rest between each set

– 4 sets of 5 single-leg deadlift, with a 60-second rest between each set

–  5 sets of 10 two-leg bridge, with a 30-second rest between each set

 

*Breakfast

Mushroom omelet

*Lunch

Shredded leftover baked chicken and avocado salad with steamed Brussel Sprouts

*Dinner

Chicken vegetable soup

 

How to do a Perfect Squats

Fitness Works Class Schedule For Beginners week 3: Day 4

Day 4

Exercises

 

Meal Plan

 

 

Thursday

 

 

    – 45 jump ropes

– 55 jumping jacks

–  55 high knees

– 35 climbers

– 30 lunges

 

*Breakfast

Spinach, cucumber, and avocado smoothie with coconut milk

*Lunch

Butternut squash soup

*Dinner

Fish curry with roasted cauliflower

 

How to Do a Mountain Climber – Boot Camp Workout

Fitness Works Class Schedule For Beginners week 3: Day 5

Day 5

Exercises

 

Meal Plan

 

 

Friday

 

 

– 4 sets of 8 squats, with a 30-second rest between each set

– 5 30-second planks, with a 30-second rest after each plank

– 4 sets of 5 dumbbell shoulder press, with a 60-second rest between each set

–   4 sets of 5 single-leg deadlift, with a 60-second rest between each set

–   5 sets of 10 two-leg bridge, with a 30-second rest between each set

 

*Breakfast

Two hard-boiled eggs

*Lunch

Leftover fish curry with roasted cauliflower

*Dinner

Homemade tacos

 

How to do a Seated Dumbbell Shoulder

 

Fitness Works Class Schedule For Beginners week 3: Day 6

Fitness Works Class Schedule For Beginners week 3: Runing
Fitness Works Class Schedule For Beginners week 3: Runing

 

Day 6

Exercises

 

Meal Plan

 

 

Saturday

 

 

 

–  35-minute jog

 

 

*Breakfast

Roasted sweet potatoes

*Lunch

Taco salad using the leftover homemade tacos

*Dinner

Baked salmon and pan roasted vegetables of your choice

 

 

Fitness Works Class Schedule For Beginners week 3: Day 7

 Fitness Works Class Schedule For Beginners week 3: relax
Fitness Works Class Schedule For Beginners week 3: relax

Day 7

Exercises

 

Meal Plan

 

 

Sunday

 

 

– Rest day

 

 

*Breakfast

Bacon, eggs, and tomatoes

*Lunch

Leftover baked salmon salad

*Dinner

Baked chicken stuffed with pesto, and steamed vegetables

 

Happy weekend!!!. Fitnessresident hello and see you next week.

Fitness Works Class Schedule For Beginners: Week 3
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