WEEK 3 WORKOUT ROUTINE

WEEK 3 WORKOUT ROUTINE

Train the Body. Sharpen the Mind.

Week 3 Focus: Build Endurance, Increase Work Capacity, and Improve Consistency

Motivational Message:
"Discipline is choosing what you want most over what you want now."

Monday – Full Body Conditioning

Warm-Up (5 Minutes)

  • March in place – 1 minute

  • Arm circles – 30 seconds each direction

  • Bodyweight squats – 15 reps

  • Walking knee raises – 1 minute

Workout

Perform 3 rounds:

  1. Squats – 15 reps

  2. Incline push-ups (wall or bench) – 12 reps

  3. Walking lunges – 10 each leg

  4. Plank – 30 seconds

  5. Jumping jacks – 30 seconds

Cool Down

  • Hamstring stretch

  • Quad stretch

  • Shoulder stretch

Tuesday – Cardio & Core

Cardio

  • 35–40 minute brisk walk

Core Circuit

Perform 3 rounds:

  1. Crunches – 15 reps

  2. Bicycle crunches – 20 reps

  3. Leg raises – 10 reps

  4. Plank – 30 seconds

Wednesday – Strength Day

Upper Body

Perform 3 sets:

  • Push-ups (modified if needed) – 10 reps

  • Chair dips – 12 reps

  • Resistance band rows – 15 reps

  • Shoulder presses – 12 reps

Finisher

  • 10-minute brisk walk

Thursday – Active Recovery

Recovery Session

  • 45-minute walk

  • Light stretching

  • Deep breathing exercises

Focus on recovery and hydration.

Friday – Lower Body Power

Perform 3 rounds:

  1. Squats – 20 reps

  2. Step-ups – 12 each leg

  3. Glute bridges – 15 reps

  4. Calf raises – 20 reps

  5. Wall sit – 45 seconds

Cardio Finish

  • 15-minute brisk walk

Saturday – Kiyo Challenge Day

Complete 4 Rounds

  1. 20 Squats

  2. 15 Push-ups (modified if needed)

  3. 20 Walking Lunges

  4. 30-Second Plank

  5. 1-Minute Fast Walk or March

Rest 60 seconds between rounds.

Sunday – Recovery & Reflection

Recovery Walk

  • 30 minutes easy pace

Reflection Questions

  • Did I complete my workouts this week?

  • Did I improve my nutrition choices?

  • Did I stay consistent when motivation was low?

  • What is one goal for next week?

Nutrition Focus for Week 3

  • Drink at least 80–100 oz of water daily.

  • Eat protein with every meal.

  • Replace one sugary drink with water.

  • Include vegetables with lunch and dinner.

  • Avoid late-night snacking when possible.

KIYO ATHLETICS WEEK 3 CHALLENGE

Accumulate 15,000 steps on Saturday.

Remember:

RISE. TRAIN. CONQUER.

Consistency beats intensity when intensity cannot be sustained. Every workout completed is another step toward becoming the product of your brand.