Session 3 focuses on lower body and core exercises to help you gain muscle, build strength and burn fat.
You will alternate between Session 3 and Session 4 during weeks 4-6 of the program.
Watch the video to learn the correct exercise execution and session structure. This includes reps, sets, tempo and rest.
A1 – 45-degree dumbbell press
A2 – Dumbbell Romanian deadlift
B1 – Straight-arm pulldown with band
B2 – Dumbbell reverse lunge (alternating legs)
C1 – Wide-stance dumbbell goblet squat
C2 – Hamstring curl with towel under heels
D1 – Reverse crunch on flat bench
D2 – Plank on elbows
E1 – Mountain climber
Don’t forget to watch the ‘Strength and Conditioning Program Guide’ and ‘Exercise Execution’ videos before you start the program.
Download your complete workout PDF for Session 3 at the bottom of the 'Female Program' page.