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5 Weeks to a Slim and Fit Body: Week 3

5 week slim and fit workout

We’re taking the guesswork out of your training routine for the next 5 weeks! Burn massive amounts of calories and strengthen your entire body with this high intensity workout.

One of the elements to a successful workout is constantly changing things up to ensure you keep challenging your body. Now that your familiar with our movements, it’s time to change up the order and workout splits.

Improve your functional fitness with exercises that use multiple muscle groups and joints, while also increasing muscular endurance, overall strength, balance, posture and agility.

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If you’ve missed previous weeks, catch it here.
Week 1
Week 2

The Beginner Workout
Complete 2 – 3 rounds of this circuit. Remember form over function. If you struggle with an exercise, rather reduce the weight used to ensure proper form. We’ve provided you with 2 workouts, spread these at least 2 days apart.

The Experienced Workout
Challenge yourself with 4 – 5 rounds of this workout. We’ve provided you with 2 workouts, spread these at least 2 days apart.

Very important; do a sufficient warm up and activation routine prior to this workout.

The workout
We’ve set up 4 stations of workouts, which makes up 1 circuit.
Each station comprises of 2 moves, which you have to perform as a superset. (I.e perform the 1st exercise as directed, immediately followed by the 2nd exercise for the required reps. That’s 1 set)

Once you’re finished with the superset at station 1, wait 45 seconds and move on to station 2. Complete all 4 stations of supersets to finish 1 circuit.

Week 3 – Workout Circuit 1

 

Super set 1

20 Jump Squats

5 weeks to a slim and fit body: Week 3 - Jump squats

15 Push ups

5 weeks to a slim and fit body: Week 3 - Push-ups

Super set 2

12 Bent over rows

5 weeks to a slim and fit body: Week 3 - Bent over rows

12 Shoulder presses

5 weeks to a slim and fit body: Week 3 - Shoulder press

Super set 3

30 walking lunges

5 weeks to a slim and fit body: Week 3 - Walking lunges

12 renegade rows

5 weeks to a slim and fit body: Week 3 - Renegade rows

Super set 4

15 kettlebell deadlifts

5 weeks to a slim and fit body: Week 3 - Kettlebell deadlifts

20 Bicycle crunches

5 weeks to a slim and fit body: Week 3 - Bicycle crunches

Week 3 – Workout Circuit 2

Super set 1

20 Goblet squats

5 weeks to a slim and fit body: Week 3 - Goblet squats

10 close grip pushups

5 weeks to a slim and fit body: Week 3 - Close-grip push-ups

Super set 2

15 Squat presses

5 weeks to a slim and fit body: Week 3 - Squat presses

15 Jackknives

5 weeks to a slim and fit body: Week 3 - Jack knives

Super set 3

12 Plank push-ups

5 weeks to a slim and fit body: Week 3 - Plank push-ups

20 jump lunges

5 weeks to a slim and fit body: Week 3 - Jump lunges

Super set 4

15 kettlebell swings

5 weeks to a slim and fit body: Week 3 - Kettlebell swings

10 Spiderman push-ups

5 weeks to a slim and fit body: Week 3 - Spiderman push-ups

 

Week 4……don’t miss it here.

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Photographed by Cindy Ellis
Modelled by Hlubi Mboya
Dressed by Boost Gymwear

Author: Tanja Schmitz

Founder and Editor of Fitness Magazine. You’ll find her behind her computer or on her bike, dreaming up new ways to improve or create content for you.

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