#build

yourbody
Welcome to
week 3 of
#buildyourbody

Contents
Technique tips................................ 01
Warm up.............................................

Workout..............................................
01

02

Week 1 schedule............................. 06
Week 2 schedule............................. 08
Week 3 schedule............................. 10
Week 4 available next week............
Week 5 coming soon.......................
Week 6 coming soon.......................
Week 7 coming soon.......................
Week 8 coming soon.......................
 01

echnique
ips
WARM UP

Knee ups

Jog on the spot but bring your knees up as high as

you can. Place your hands, palms facing down, out
in front of you at waist height, as a measure of how
high to bring your knees.
If you’re new to exercise or have not performed this
move in some time, or at all, march on the spot until
you are more comfortable attempting this move.

Sideways shuffles

In a semi-crouched position, with a straight back and

your eyes looking straight ahead, tuck your elbows in
at your hips, using your legs to support your weight,
shuffle your feet to the left, stepping approximately
60cm out each time, and then repeat on the right.

W indmill stretches

Stand up straight, feet shoulder-width apart. Stretch

your arms out to the sides at shoulder height so that
they are parallel to the floor. From here, keep your
legs as straight as you can (a slight bend in the knee
is acceptable if your hamstrings are tight), and bend
forwards from the hips, always maintaining a flat back.
 02
As you bend, reach your right arm down and across
to reach for your left foot. At the same time, reach
up with your left arm and turn your head to look up
towards your left hand.
Return to the starting position and repeat on the other
side with your left arm reaching down and across to
your right foot, your right arm reaching up, and your
head turning towards your right hand.

WORKOUT

Arms

• Chair dips. Sit on the edge of the chair with your

feet together. Place your hands on the edge of
the seat, on the sides of your hips, with your
feet flat on the floor. Bend your elbows, lower
yourself off the seat towards the floor until your
elbows are at 90 degrees. Lift yourself back up by
straightening your arms and repeat. Tip: You can
keep your knees bent at first, and then straighten
your legs later for a more challenging dip

Core

On a mat lie down on your back with your hands

under your tail bone and raise your feet with your legs
straight and together about 30cm off the floor.

• Flutter kicks. Kick your feet up and down, 10-

20cm high.

• Scissor kicks. Kick your feet outward – one to the

left and the other to the right about 30cm apart
– as if you were opening a pair of scissors, then
bring them back, crossing one leg over the other
in the middle, in a scissor movement, alternating
legs at the cross over.

Make sure your back remains firmly pressed to the

floor for both exercises and your core is engaged.

• Plank. Lie face down on a mat to get into

position, and then lift yourself up by balancing
your weight on your elbows and keeping your feet
shoulder width apart. Keep your legs and back
straight, with your bottom slightly elevated, not
dipped towards the floor as you balance on your
toes. Hold for the prescribed amount of time.
 03
• Reverse crunches. Lie on your back on a mat
with your knees bent and your hands behind your
head. Raise your hips off the mat by bringing your
legs towards your body and bending your knees
to 90°. Move back down to the start position and
repeat.

• Bicycle crunches. Start on the floor, lying on your

back. Lightly tuck your hands behind your head
with your elbows flaring outward. Raise both feet
slightly off the floor, keeping your legs straight.
As you crunch up, twist slightly to the left and
bring your left knee to your elbow. Return to the
starting position and then twist slightly to the
right, bringing the right knee to the right elbow.
Engage your core at all times during this exercise.

• Side plank. Lie on your side, keeping your legs

extended and your feet and hips resting on the
ground, parallel to one another. Prop yourself up
on your elbow, raise your side off the floor, and
hold for the allotted time.

Buttocks

• Pelvic thrust. Lie with your back on the floor,

hands under your tail bone and your legs bent,
feet flat on the floor. Raise your pelvis to the sky
and squeeze your buttocks and hamstrings tight
before lowering back down.

• Donkey kicks. Get on all fours. Keeping your right

knee bent at 90 degrees, flex your right foot and
lift your knee backwards to hip level – as if you
were kicking behind you. Then lower your knee
without touching the floor. Complete the set on
one leg before switching to the other leg.

Legs

• General squats. Your body weight should be

primarily on your heels when you’re squatting
down and then balanced between your heels and
the balls of your feet as you’re rising up from the
squat.
• Keep your body tight the entire time, especially
your core.
• Push your butt out as though you’re about to sit
down on a chair.
 04
• Keep your back straight, with a neutral spine,
and your chest and shoulders up; looking straight
ahead rather than down helps this.
• As you squat down, focus on keeping your knees
in line with your feet (your knees should never go
past your toes).
• Squat down until your hip joint is lower than your
knees.
• Push your knees outwards as you rise, not
allowing your knees to cave in on the way up.

Different squats

• Sumo squats. Stand with your legs wide apart

(wider than hip distance – around a meter), turn
your toes out 45 degrees and keep your hands by
your sides. Bend your knees and hips, lowering
yourself down, and raise your hands to meet
under your chin. Keep your stomach tight, your
back straight, and don’t let your knees move past
your toes when you go down. When your thighs
are parallel to the floor, rise back up.

• Narrow squats. Keep your legs pressed together

when squatting.

• Kickback squats. Stand with your feet in the basic

squat position with feet shoulder length apart. Go
down into your squat, then as you rise completely,
lift one leg behind you in a short kicking back
motion, then lower your foot to the floor. Repeat
the squat, this time kicking out the other leg at
the top. Do one kick, alternating legs, per squat.

• Jumping squats. In a basic squat position, push

up out of the squat with more force so that
you jump up slightly, with your feet leaving the
floor (10-20cm). As you land, squat right back
down. Keep your back straight throughout the
movement and start slowly at first.
If you’re new to squats or haven’t exercised in a
while, and you need to moderate the exercises
because you’re struggling, aim to do only 80%. Stop
immediately if you feel any severe pain in your knees,
hamstrings, quads, or glutes. You should feel quite
sore and stiff after the first week and a half, but it
should get better as your body adjusts.
 05
Lunges

Start in a standing position with your feet hip-width

apart. With hands on the hips, step forward with your
right leg until your thigh is parallel to the floor and
your knee is at 90 degrees. Your left knee should be
behind you with your knee at 90 degrees and touching
the floor, while your lower leg is parallel to the floor.
Step back into the starting position and repeat with
your left leg forward.
• Walking lunges. Follow the instructions above but
move forward instead of stepping back.

Reverse lunges

Start in a standing position with your feet hip-width

apart. With hands on the hips, step backward with
your right leg until your lower leg is parallel to the
floor and your knee is at 90 degrees. Your left knee
should be in front you with your knee at 90 degrees
and thigh parallel to the floor. Step back into the
starting position and repeat with your left stepping
backward.

Calf raises

Standing with legs slightly apart, raise yourself onto

your tiptoes so that you feel your calf muscle tighten.
Hold and then come down onto the balls of your feet.
Repeat.

Always start slowly and break up the sets if needs be – the workout
programme is there as a guideline and you should always factor in your
own capabilities, level of fitness, or how you feel on any given day.
Consult your doctor before starting a new exercise programme!

NOTE: If you’re fit and need a more intense programme, complete more
sets than allocated, or do the programme in the morning and evening!
 06

It’
imple!

Just do the exercises as laid out for you each

day. Remember to keep the instructions handy
to ensure you’re doing the exercises correctly!

Now go kick some butt

and #buildyourbody!

NOTE: If you don’t know what the exercise is and don’t know how to do it,
then refer back to the Technique Tips.
 07
Warm Up Work Out
• 1 min jog on spot • 10 basic squats
• 30 sec jumping jacks • 10 lunges
Day 1 • 30 sec knee ups • 10 jumping jacks
• 1 min sideways shuffles each side • 10 crunches
• W indmill stretch (10 repetitions) • 30-second plank

• 1 min jog on spot • 15 basic squats

• 30 sec jumping jacks • 15 sumo squats
Day 2 • 30 sec knee ups Rest 30 seconds
• 1 min sideways shuffles each side • 15 basic squats
• W indmill stretch (10 repetitions) • 15 sumo squats

• 20 full sit ups

• 10 sumo squats
• 1 min jog on spot
Rest 30 seconds
• 30 sec jumping jacks
• 30 crunches
Day 3 • 30 sec knee ups
• 10 basic squats
• 1 min sideways shuffles each side
Rest 30 seconds
• W indmill stretch (10 repetitions)
• 20 kickback squats
• 30-second plank

• 10 jumping jacks
• 10 push-ups
• 10 basic squats
• 1 min jog on spot 1 minute rest
• 30 sec jumping jacks • 10 walking lunges
Day 4 • 30 sec knee ups • 10 crunches
• 1 min sideways shuffles each side • 10 chair dips
• W indmill stretch (10 repetitions) 1 minute rest
• 10 donkey kicks (on each leg)
• 10 full sit-ups
• 30-second plank

Day 5 Rest
• 5 jumping squats
• 10 pelvic thrust
• 1 min jog on spot • 10 reverse lunges
• 30 sec jumping jacks • 10 reverse crunches
Day 6 • 30 sec knee ups 1 minute rest
• 1 min sideways shuffles each side • 10 reverse lunges
• W indmill stretch (10 repetitions) • 10 bicycle crunches
• 10 sumo squats
• 30-second side plank on both sides

• 20 full sit ups

• 5 jumping squats
• 1 min jog on spot
30 second rest
• 30 sec jumping jacks
• 15 bicycle crunches
Day 7 • 30 sec knee ups
• 20 kickback squats
• 1 min sideways shuffles each side
30 second rest
• W indmill stretch (10 repetitions)
• 30 crunches
• 30-second plank
 08

How do you feel after week 1?

Sore, stiff,
AMAZING!?

…Let’s get started with week 2 - and increase

the intensity. Lets #buildyourbody!

Remember to check back with the Technique T ips;

new exercises may have been added… Complete
each exercise as laid out on the day. Get moving!

NOTE: If you don’t know what the exercise is and don’t know how to do it,
then refer back to the Technique Tips.
 09
Warm Up Work Out
• 15 basic squats
• 1 min jog on spot
• 5 jumping squats
• 30 sec jumping jacks
Rest 30 seconds
Day 1 • 30 sec knee ups
• 15 narrow squats
• 1 min sideways shuffles each side
• 15 basic squats
• W indmill stretch (10 repetitions)
• 15 narrow squats

• 10 jumping jacks
• 10 stationary lunges
• 10 basic squats
• 1 min jog on spot 1 minute rest
• 30 sec jumping jacks • 10 calf raises
Day 2 • 30 sec knee ups • 10 chair dips
• 1 min sideways shuffles each side • 10 wide push-ups
• W indmill stretch (10 repetitions) 1 minute rest
• 40-second plank
• 10 mountain climbers
• 15-second flutter kicks

Day 3 Rest
• 10 jumping jacks
• 10 push-ups
• 10 basic squats
1 minute rest
• 1 min jog on spot • 10 walking lunges
• 30 sec jumping jacks • 10 donkey kicks (on each leg)
Day 4 • 30 sec knee ups • 10 chair dips
• 1 min sideways shuffles each side 1 minute rest
• W indmill stretch (10 repetitions) • 10 crunches
• 10 full sit-ups
• 30-second plank
1 minute rest
Repeat twice

• 1 min jog on spot • 20 sumo squats

• 30 sec jumping jacks • 20 kickback squats
Day 5 • 30 sec knee ups Rest 30 second
• 1 min sideways shuffles each side • 20 basic squats
• W indmill stretch (10 repetitions) • 40-second plank

• 30 basic squats
• 20 side crunches (each side)
• 1 min jog on spot
Rest 30 seconds
• 30 sec jumping jacks
• 5 jumping squats
Day 6 • 30 sec knee ups
• 20 crunches
• 1 min sideways shuffles each side
Rest 30 seconds
• W indmill stretch (10 repetitions)
• 30 narrow squats
• 40-second plank

• 5 jumping squats
• 10 reverse lunges
• 10 sumo squats
• 1 min jog on spot
1 minute rest
• 30 sec jumping jacks
• 10 pelvic thrust
Day 7 • 30 sec knee ups
• 10 bicycle crunches
• 1 min sideways shuffles each side
• 10 reverse crunches
• W indmill stretch (10 repetitions)
• 30-second side plank on both sides
1 minute rest
Repeat twice
 10

Week 3 starts with a

REST DAY!

But don’t get too comfortable…

we’re upping the reps and intensity.

This is #buildyourbody after all

NOTE: If you don’t know what the exercise is and don’t know how to do it,
then refer back to the Technique Tips.
 Warm Up Work Out 11
Day 1 Rest
• 10 jumping jacks
• 10 stationary lunges
• 10 squats
1 minute rest
• 1 min jog on spot • 10 calf raises
• 30 sec jumping jacks • 10 chair dips
Day 2 • 30 sec knee ups • 10 wide push-ups
• 1 min sideways shuffles each side • 1 minute rest
• W indmill stretch (10 repetitions) • 40-second plank
• 10 mountain climbers
• 15-second flutter kicks
1 minute rest
Repeat twice

• 20 side crunches (each side)

• 40 basic squats
• 1 min jog on spot 45 second rest
• 30 sec jumping jacks • 15-second scissor kicks
Day 3 • 30 sec knee ups • 20 sumo squats
• 1 min sideways shuffles each side 45 second rest
• W indmill stretch (10 repetitions) • 40 sumo squats
• 40-second plank
Repeat twice

• 20 side crunches (each side)

• 10 jumping squats
• 1 min jog on spot 45 seconds rest
• 30 sec jumping jacks • 30 full sit ups
Day 4 • 30 sec knee ups • 30 kickback squats
• 1 min sideways shuffles each side 45 seconds rest
• W indmill stretch (10 repetitions) • 15-second scissor kicks
• 30 narrow squats
• 40-second plank

• 10 jumping jacks
• 10 push-ups
• 10 squats
1 minute rest
• 1 min jog on spot • 10 walking lunges
• 30 sec jumping jacks • 10 donkey kicks (on each leg)
Day 5 • 30 sec knee ups • 10 chair dips
• 1 min sideways shuffles each side 1 minute rest
• W indmill stretch (10 repetitions) • 10 crunches
• 10 full sit-ups
• 30-second plank
• 1 minute rest
Repeat twice

Day 6 Rest
• 5 jumping squats
• 10 reverse lunges
• 10 sumo squats
• 1 min jog on spot
45 second rest
• 30 sec jumping jacks
• 10 pelvic thrust
Day 7 • 30 sec knee ups
• 10 bicycle crunches
• 1 min sideways shuffles each side
• 10 reverse crunches
• W indmill stretch (10 repetitions)
• 30-second side plank on both sides
45 second rest
Repeat twice
 12

Published in 2018 by Health|Insite http://www.healthinsite.net/his/home

The information in this booklet is only for general reference and should
not substitute for professional medical or health advice. Consult an
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Copyright Health|Insite

Author | Vanessa Phillips

Editor | Grant Paul Roy

Designer | Melissa Goslett