Hey there! Welcome to “The 90 Day Challenge: Part 3 – Full Body Workout without Equipment.” This article is part 3 of a 3-part workout series that lasts for 90 days. To complete the challenge, you need to do part 1 twice a week for 4 weeks, part 2 twice a week for 4 weeks, and part 3 twice a week for 4 weeks. Each week, the number of reps for the exercises will increase progressively. This workout is a 30-minute full body workout that includes bodyweight exercises, explosive plyometrics, and fight-specific movements. The best part? You don’t need any equipment for this workout! The article provides a breakdown of the exercises for each week and even mentions a Facebook group where you can join for motivation and support. So get ready for an intense but rewarding workout that will help you achieve your fitness goals!
Part 3: Full Body Workout without Equipment
Overview of the Workout
Welcome to Part 3 of the 90 Day Challenge! This workout is the last episode of the series and is designed to be completed twice a week for four weeks. The exercises in this workout target different muscle groups and skills, helping you achieve a full-body workout without any equipment. The workout consists of bodyweight exercises, explosive plyometrics, and fight-specific movements.
Workout Duration
The workout is a 30-minute sweat session that will challenge your endurance, strength, and cardiovascular fitness. It’s important to give your best effort during each exercise to get the most out of the workout. Remember to listen to your body and modify exercises as needed to ensure safety and prevent injury.
Exercise Breakdown
Here’s a breakdown of the exercises for each week of the 90 Day Challenge:
Week 1:
- Double Squat to Alt Lunge: 10 reps
- Kick Ups: 30 reps
- Inch worm to double push up to groiner: 10 reps
- Alt high block: 30 reps
- Tuck Jump burpees: 10 reps
Week 2:
- Double Squat to Alt Lunge: 12 reps
- Kick Ups: 40 reps
- Inch worm to double push up to groiner: 12 reps
- Alt high block: 40 reps
- Tuck Jump burpees: 12 reps
Week 3:
- Double Squat to Alt Lunge: 15 reps
- Kick Ups: 50 reps
- Inch worm to double push up to groiner: 15 reps
- Alt high block: 50 reps
- Tuck Jump burpees: 15 reps
Week 4:
- Double Squat to Alt Lunge: 10 reps
- Kick Ups: 30 reps
- Inch worm to double push up to groiner: 10 reps
- Alt high block: 30 reps
- Tuck Jump burpees: 10 reps
Circuit Structure
The workout is divided into two circuits, each with its own set of exercises. Circuit 1 includes switch knee jump lunges, alternating high push kick doubles, plyo push-ups, triple mountain climbers to burpee, jab + cross + uppercut + cross + double knee + rear elbow, and hollow hold jab cross.
Circuit 2 consists of tuck jumps, jump squats, speed knees, offset push ups, no hands get up to tuck jump burpee, jab + cross + hook + cross + double knee + rear elbow, and v up triples.
Progressive Reps
Each week, the number of reps for the exercises will progressively increase. This allows for continual improvement and ensures that you are challenging yourself throughout the 90-day challenge. By gradually increasing the reps, you will see improvements in your strength and endurance over time.
Targeted Muscle Groups
This full body workout targets a variety of muscle groups, including the legs, glutes, core, arms, and shoulders. The combination of bodyweight exercises, explosive plyometrics, and fight-specific movements engages multiple muscle groups simultaneously, providing a comprehensive workout without the need for any equipment.
Fight-Specific Movements
Incorporating fight-specific movements into your workout routine can be a great way to improve your athleticism and conditioning. The jab + cross + uppercut + cross + double knee + rear elbow combination helps to simulate strikes commonly used in combat sports such as Muay Thai. By incorporating these movements into your workout, you can enhance your coordination, power, and overall fitness.
Motivation and Support
Staying motivated throughout the 90-day challenge can be challenging, but you don’t have to do it alone. The video mentions a Facebook group where participants can join for motivation and support. Surrounding yourself with like-minded individuals who are also on their fitness journey can provide you with the necessary encouragement and accountability to reach your goals.
Video Timestamps
The video provides timestamps for different sections of the workout, including the introduction, warm-up, circuit one, circuit two, and outro. These timestamps can be helpful if you want to skip to a specific part of the workout or if you prefer to follow along at your own pace.
Call to Action
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So grab your workout gear, get ready to sweat, and let’s finish the 90 Day Challenge strong! Remember to listen to your body, modify exercises as needed, and most importantly, have fun with the process. You’ve come this far, and in just 30 more days, you’ll reach the finish line. Good luck!