Week #2 FB 3x3: Optional BONUS workouts to Ramp Up Your Training!
Good morning FB Family!
I hope you’re enjoying the FB 3 x 3 challenge thus far! As you know, this challenge was designed to offer you quick, efficient workout options for busy phases of life when you’re juggling multiple time (and mental!) commitments. Thus, the 3 workouts each week (roughly 20 minutes each!) are more than enough to maintain your physical gains and keep you primed and ready for whatever training goals lie in your future. But if you’ve got some extra time on your hands and want to add a couple training sessions to your week, the two workouts below are great options to bump up your time in-training:
Example of Amended Week #2 Schedule:
Day 1: Lower Body Strength + Cardio [Level 4] – Erica
Day 2: Bored Easily Bodyweight Cardio and Strength (Brian / Level 3 / 21 minutes)
Day 3: Upper Body Strength (Push) + HIIT [Level 3] – Patrice
Day 4: Upper Body Strength (Pull) + Core [Level 4] – Tasha
Day 5: Quick Total Body Strength (Nicole / Level 4 / 23 minutes)
Brian’s low impact strength/cardio fusion workout (Option #1) is a fun complement to the 3 scheduled workouts of the week with its mixture of classic total body, bodyweight exercises. The no repeats style format encourages you to fill each working interval with your “best effort” movement and perhaps best of all, no equipment is needed! Bodyweight strength/cardio routines are great accessory workouts to weight-lifting sessions because they force you to zero in on your form, sync your breath with your movement, and keep you honest with your efforts (greater ranges of motion and tempo are often necessary to keep the workout challenging!).
Although Nicole’s Option #2 workout contains weights, the primary training effect for this routine is total body conditioning; therefore, you’ll be tested aerobically (think cardiovascular!) while your muscles are under tension and moving resistance. This AMRAP (as many rounds as possible) workout adds some “texture” to this second week of training, challenging you to pace yourself and your weight selections during each 4-minute working interval. The particularly fun component of this routine is that you must choose weights based on your weakest muscles, meaning that as you grow stronger and more physically capable, your weights for these “least common denominator” exercises will increase! That’s benchmarking at its finest.
Note that these two workout options are just two of many that you could incorporate into this second week of training! There are a multitude of Fitness Blender videos that you can explore to fill out your week. Use the filter function to search workouts by body focus, duration (try to keep workouts under 25 minutes!), training type, difficulty level, etc. – you’ve got options!
Again, I hope you’re enjoying the challenge! You can add Brian and/or Nicole’s recommended workouts to your second week of training to bump up the intensity factor but know that following the challenge as written will still guarantee fun times and effective training.
Week #2 FB 3x3: Optional BONUS workouts to Ramp Up Your Training!
Good morning FB Family!
I hope you’re enjoying the FB 3 x 3 challenge thus far! As you know, this challenge was designed to offer you quick, efficient workout options for busy phases of life when you’re juggling multiple time (and mental!) commitments. Thus, the 3 workouts each week (roughly 20 minutes each!) are more than enough to maintain your physical gains and keep you primed and ready for whatever training goals lie in your future. But if you’ve got some extra time on your hands and want to add a couple training sessions to your week, the two workouts below are great options to bump up your time in-training:
Option #1: Bored Easily Bodyweight Cardio and Strength with Brian (Level 3 / 21 minutes)
Option #2: Quick Total Body Strength with Nicole (Level 4 / 23 minutes)
Example of Amended Week #2 Schedule:
Day 1: Lower Body Strength + Cardio [Level 4] – Erica
Day 2: Bored Easily Bodyweight Cardio and Strength (Brian / Level 3 / 21 minutes)
Day 3: Upper Body Strength (Push) + HIIT [Level 3] – Patrice
Day 4: Upper Body Strength (Pull) + Core [Level 4] – Tasha
Day 5: Quick Total Body Strength (Nicole / Level 4 / 23 minutes)
Brian’s low impact strength/cardio fusion workout (Option #1) is a fun complement to the 3 scheduled workouts of the week with its mixture of classic total body, bodyweight exercises. The no repeats style format encourages you to fill each working interval with your “best effort” movement and perhaps best of all, no equipment is needed! Bodyweight strength/cardio routines are great accessory workouts to weight-lifting sessions because they force you to zero in on your form, sync your breath with your movement, and keep you honest with your efforts (greater ranges of motion and tempo are often necessary to keep the workout challenging!).
Although Nicole’s Option #2 workout contains weights, the primary training effect for this routine is total body conditioning; therefore, you’ll be tested aerobically (think cardiovascular!) while your muscles are under tension and moving resistance. This AMRAP (as many rounds as possible) workout adds some “texture” to this second week of training, challenging you to pace yourself and your weight selections during each 4-minute working interval. The particularly fun component of this routine is that you must choose weights based on your weakest muscles, meaning that as you grow stronger and more physically capable, your weights for these “least common denominator” exercises will increase! That’s benchmarking at its finest.
Note that these two workout options are just two of many that you could incorporate into this second week of training! There are a multitude of Fitness Blender videos that you can explore to fill out your week. Use the filter function to search workouts by body focus, duration (try to keep workouts under 25 minutes!), training type, difficulty level, etc. – you’ve got options!
Again, I hope you’re enjoying the challenge! You can add Brian and/or Nicole’s recommended workouts to your second week of training to bump up the intensity factor but know that following the challenge as written will still guarantee fun times and effective training.
See you on the screen!
-Tasha