42 Day Workout – Day 3

Kettlebells

Kettlebells

Good morning!

It’s day 3 of the 42 day workout and we are getting into the routine. By now you have worked on your core, your legs and your cardiovascular stamina.

It’s time to take a closer look at where you need to improve. I trust that you have been writing a short diary the first two days.

You need to answer one very important question. This is for your own progress and you have to be brutally honest with yourself. This is absolutely necessary to be able to get fit and stay fit. It’s all about knowing your own body and establishing a routine that you can follow.

The question is: Which muscle group is the most difficult to train and get into shape for you? You only have the three following options..

  1. Stomach and core.
  2. Legs.
  3. Chest and arms.

The answer will determine what you have to focus on. It’s a simple logic. Whatever your anwer was, that’s exactly what we will focus on. 😉 Don’t give up! This is just part of reality.

You have one goal for today. Focus on the muscle group that you have the most issues with. Of course we’ll mix it up with some cardio exercises after that.

Muscle workout

Legs?

  1. Squatting, 5 sets with 20 repetitions each.
  2. Front/back lunges, 5 sets with 10 repetitions each.
  3. Side lunges, left/right, 5 sets with 10 repetitions each.

Core?

  1. Side situps, 3 sets with 20 repetitions (each side).
  2. Bicycle situps, 3 sets with 50 repetitions each.

Upper body / arms?
Time to work those arms.

  1. Pushups, 3 sets with 10 repetitions each.
  2. Kettlebell swing, 3 sets with 10 repetitions each.
  3. Kettlebell snatch, 3 sets with 5 repetitions (for each arm).

Cardio workout

Remember from yesterday that I asked if you find it easier to sprint or to jog at a slow pace. Whatever you prefer, do that. If you choose to spring, I want you to do 5 times 1 minute sprints with slow walking in-between.
If you choose to jog slowly, I want you to jog for 15 minutes at a very slow pace. But lift those feet off the ground eh? No shuffling your feet on the pavement. 😉

It’s lunchtime!

Fit in that quick 20 minute walk at lunch.

Good evening!

I prefer you do this before dinner.

We will continue with the core workout, as follows:

  1. Side situps with crossed legs, arm to knee.
  2. Squats.
  3. Lunges.

Awesome work!

Day 3 is done and we have now found out which is your weaker muscle group. We will continue focus on that, as well as continue with the cardio exercises. Expect to feel sore the coming days.

Remember the diary!

Add your progress to your diary. Add the comment about the muscle group that is the hardest for you to workout / to see progress for when you workout.

Tomorrow it’s time for day 4 of the 42 day workout plan.

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    Kettlebell squat