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Orgain & Spartan 30 Day Training Plan Week 3

Day 15: January 29
Workout Type: Total Body HIIT
Warm-Up: 3-5 Min. Warm-up of Cardio Machine, Jumping Jacks or Jog in Place
Workout: Circuit of 7 exercises (3 rounds for Beginners, 4 for Intermediate and 5 for Advanced). Each Exercise requires 45 sec. work / 15 sec. Rest
Exercises:
1. High Knees
- Beginner: High Knees with Claps
- Advanced: Fast tap hand to knee
2. Burpees
- Beginner: No pushup
- Advanced: Add a Tuck Jump
3. Single Leg Deadlift Hops
- Beginner: Exclude Jumps
- Advanced: Jump High
4. Single Leg Deadlift Hops (other leg)
- Beginner: Exclude Jump
- Advanced: Jump High
5. Plyo Jack
- Beginner: Pushup with Plank Jacks
- Advanced: Plyo Pushup with Jack
6. Side Broad Jump, Shuffle Back
- Beginner: Side Jump, Shuffle Back
- Advanced: Faster Pace
7. Burpees
- Beginner: Try to do the same number each round
- Advanced: Try to add 1 burpee each round

Day 16: January 30
Workout Type: Core
Warm-Up: 3 Min. Warm-up of Cardio Machine, Jumping Jacks or Jog in Place
Workout: Circuit of 8 exercises, 4 rounds. 30 sec. work / 15 sec. rest
Exercises:
1. Butterfly Sit-up
- Beginner: Come up Half Way
- Advanced: Tap Toes
2. Plank Hop
- Beginner: Jump One Knee In
- Advanced: Jump Knee IN, then Right side, Left Side
3. Body Saw
- Beginner: Knee Bent
- Advanced: Feet on Gliders or Towels
4. Reverse Crunch
- Advanced: Double Crunch with Upper Body
5. Flutter Kick
- Beginner: Keep legs a little higher
- Advanced: Bring legs 4 inches off the floor
6. Hollow Body
- Beginner: Knees Bent
- Advanced: Rocking

Day 17: January 31
Workout Type: Rest / Recovery
Warm-Up: N/A
Workout: Outdoor Walk 2-3 miles or 35-50 minutes, Hike or Run 75 min-90 min

Day 18: February 1
Workout Type: Lower Body
Warm-Up: 3-5 Min. Warm-up of Cardio Machine, Jumping Jacks or Jog in Place
Workout: Beginner: 4 Total Rounds with 10-12 Reps for each exercise; Intermediate& Advanced: 5 Total Rounds with 12-15 Reps for each exercise
Exercises:
1. Bulgarian Split Squat
- Beginner: Bodyweight
- Intermediate: Hold a weight
- Advanced: Hold 2 weights
2. Wide Stance Deadlift
- Beginner: No weights
- Advanced: Heavy weights
3. Clock Lunges
- Beginner: no weight
- Advanced: 2 heavy weights
4. Single Leg Squat Over Chair
- Beginner: Keep Rt Heel or Floor for all reps, then repeat with left foot on floor
- Intermediate: No weights
- Advanced: Hold weight overhead
5. Fire Hydrant: Starting on all 4s, lift glutes up and slowly lower.
- Beginner: Bodyweight only
- Intermediate:Band above Knees
- Advanced: Moderate to Hard Band above Knees

Day 19: February 2
Workout Type: Cardio
Warm-Up: N/A
Workout: Beginner: Walk or Hike for 30-45 minutes, every 5 minutes pickup your pace; Intermediate/Advanced: Run or Hike for 30-60 minutes

Day 20: February 3
Workout Type: Upper Body
Warm-Up: 3-5 Min. Warm-up of Cardio Machine, Jumping Jacks or Jog in Place
Workout: Beginner: 3 Total Rounds with 10-12 Reps for each exercise; Intermediate& Advanced: 4-5 Total Rounds with 12-15 Reps for each exercise
Exercises:
1. Curl & Overhead Press
- Beginner: Lighter Tubing, alternating R & L
- Advanced: Heavier resistance or heavier weight
2. Banded Side to Side Pushup- Band is above wrists
- Beginner: On Knees or On Bench
- Advanced: Decline
3. Forward Raise
- Beginner: Light band above wrists
- Intermediate: 2 Weights
- Advanced: Band & Weights
4. Seated Banded Narrow Row
- Beginner: Place tubing around feet
- Advanced: Heavier Tubing, shorten band
5. Seated Band High Row
- Beginner: Use lighter resistance band
- Advanced: Heavier resistance and lean back
6. Standing Y Raise
- Beginner: Use Tubing
- Intermediate: 2 Hand weights
- Advanced: Use 2 hand weights with tubing
7. Tricep Dips
- Beginner: Place a ½ gallon of water or laundry detergent on thighs, knees bent
- Intermediate: Place weight on legs
- Advanced: Place weight on thighs, legs elevated onto bench

Day 21: February 4
Workout Type: Yoga/Stretch
Warm-Up: N/A
Workout: 3 Rounds of each stretch - stretch each of the muscles below for 10-20 seconds per side
Exercises:
24. Quad Stretch
25. Hamstring stretch
26. Shoulder Stretch
27. Bicep/Chest Stretch
28. Spinal Flexion
29. Wrist Stretch
30. Figure 4/Pigeon Pose
31. Calf/Achilles Stretch

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