30 Day Challenge (Week 3 of 4)

30 Day Challenge - Static Hold Fitness Balls

Week Three: Welcome to week three, the second half of the challenge! It wouldn’t be a challenge if we didn’t change things up. Week three increases from 3 sets to 4! This challenge is meant to accommodate all fitness levels. If you are feeling a little shy to try all 4 sets, start with 3 and see how you feel. Bringing the heat by adding a full body move, the turkish get up, as well as a couple stability ball exercises. Remember those breathing techniques you have perfected. You can always modify your first round and repeat week three to progress as you see fit.

Week Three Exercises

Circuit 1: 4 sets

  • Turkish Get Up: 5 Reps each arm
  • Weighted Leg lifts: 15 reps
  • Hollow Holds: 30 seconds


Circuit 2: 4 sets

  • Side Planks: 30 second each
  • Ball Knee in – 20 reps
  • Ball Jack Knives – 10 reps

Week Three Nutrition

Goal: Minimum 2 Cups veggies per day. Now that you have your calories and macros set it is time to make sure that we are getting in those green veggies. Veggies are a carb source but unlike starch carbs, green veggies aid in our fiber intake and digestion. For many adults, veggie intake is sparse and fiber intake is overlooked. Fiber not only helps us feel fuller longer but assists in keeping our blood sugar levels stable and promotes fat loss.

Week Three Finish

You are doing awesome! Week three is now complete and you have tackled some brutal workouts as well as nutrition goals. Feeling the difference yet? Check your progress in other ways; how is your sitting posture, do you find your abdominals more engaged when walking or doing simple tasks, have other exercises become a bit easier? All of these are great signs of better core endurance and strength! Keep up the hard work, this challenge is flying by.

Be sure to follow the routine to Week 4, and check out the Week 1 & Week 2 routines to maximise your workout potential!

Please Note: Before following exercise routines or changing your fitness regime, please consult a certified fitness professional. Always talk with a medical practitioner before following dietary advice or taking supplements.

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