Fast-Track Fitness

Fast-Track Fitness – Week 3

Get the workouts for week 3 of the Fast-Track Fitness program.

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Editor’s Note: This article is part of  Fast-Track Fitness, a 28-day program available exclusively to Oxygen and Outside+ members. You can read more about the course and its offerings here. Members can access the full course here

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Intro to Week 3

Welcome to Week 3 of the program. First Chady goes through what you can expect this week, followed by a separate video explaining each workout. There is an exercise table below each workout video for reference, and you can check out the Fast-Track Fitness exercise videos HERE and HERE if you need more detailed instruction and modifications.

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Day 15: Upper-Body Circuit

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Beginners: Do 2 to 3 rounds of each circuit.

Intermediate/Advanced: Do 4+ rounds of each circuit.

EXERCISE TIME/REPS
CIRCUIT 1
Front-to-Lateral Raise 10 reps
Jump Rope 30 Seconds
REST 1 minute
CIRCUIT 2
Renegade Row with Push-Up 10 reps
Jump Rope 30 seconds
REST 1 minute
CIRCUIT 3
Overhead Triceps Extension 10 reps
Jump Rope 30 seconds
REST 1 minute
CIRCUIT 4
Hammer Curl to Overhead Press 10 reps
Jump Rope 30 seconds
REST 1 minute
CIRCUIT 5
Pull-Apart 10 reps
Jump Rope 30 seconds
REST 1 minute
CIRCUIT 6
Weighted V-Up 10 reps
Jump Rope 30 seconds
REST 1 minute
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Day 16: Lower-Body Circuit

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Beginners: Do 2 to 3 rounds of each circuit.

Intermediate/Advanced: Do 4+ rounds of each circuit.

EXERCISE TIME/REPS
CIRCUIT 1
Plank Walk-Out 1 minute
Frog Pump 1 minute
REST 30 seconds
CIRCUIT 2
Monster Walk 1 minute
Fire Hydrant (right) 1 minute
Single-Leg Hip Lift (right) 1 minute
REST 30 seconds
Monster Walk 1 minute
Fire Hydrant (left) 1 minute
Single-Leg Hip Lift (left) 1 minute
REST 30 seconds
CIRCUIT 3
Windmill Toe Touch 1 minute
Inner Thigh Lift (right) 1 minute
Side-Lying Leg Raise (right) 1 minute
REST 30 seconds
Windmill Toe Touch 1 minute
Inner Thigh Lift (left) 1 minute
Side Lying Leg Raise (left) 1 minute
REST 30 seconds
CIRCUIT 4
Plank Walk-Out 1 minute
Frog Pump 1 minute
REST 30 seconds
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Day 17: Full-Body HIIT

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Beginners: Do this workout 2 to 3 times through. Rest as needed.

Intermediate/Advanced: Do this workout 4 to 5 times through. Rest as needed.

EXERCISES TIME/REPS
Lunge with Twist 10 reps (each side)
Rolling Burpee 10 reps
Plank Tap-Out 10 reps (each side)
Lateral Burpee 10 reps
Lunge with Twist 10 reps (each side)
Single-Leg Knee-Up 10 reps (each side)
Sumo-to-Narrow Jump Squat 20 reps
Monster Walk 20 steps
Lunge with Twist 10 reps (each side)
Rolling Burpee 10 reps
Triceps Push-Up 20 reps
Dumbbell Punch 20 reps
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Day 18: Upper-Body Boost

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Beginners: Do 2 to 3 rounds of each circuit.

Intermediate/Advanced: Do 4 to 5 rounds of each circuit.

EXERCISES TIME/REPS
CIRCUIT 1
Bent-Over Lateral Raise-to-Row 10 reps
Jump Rope 30 seconds
REST 1 minute
CIRCUIT 2
Diagonal Shoulder Press 10 reps
Jump Rope 30 seconds
REST 1 minute
CIRCUIT 3
Hammer Curl to Overhead Press 10 reps
Jump Rope 30 seconds
REST 1 minute
CIRCUIT 4
Dumbbell Punch 20 reps
Jump Rope 30 seconds
REST 1 minute
CIRCUIT 5
Oblique V-Up 10 reps (each side)
Jump Rope 30 seconds
REST 1 minute
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Day 19: Lower-Body Boost

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Beginners: Go through each circuit 2 to 3 times.

Intermediate/advanced: Go through each circuit 4+ times.

EXERCISE TIME/REPS
CIRCUIT 1
Mountain Climber with Push-Up 20 reps
Plié Pulse Squat 20 reps
Rest 1 minute
CIRCUIT 2
Standing Glute Kickback (right) 10 reps
Standing Side Leg Raise (right) 10 reps
REST 1 minute
CIRCUIT 3
Standing Glute Kickback (left) 10 reps
Standing Side Leg Raise (left) 10 reps
REST 1 minute
CIRCUIT 4
Mountain Climber with Push-Up 20 reps
Plié Pulse Squat 20 reps
REST 1 minute
CIRCUIT 5
Curtsy Lunge 10 reps (each side)
Frog Pump 10 reps
REST 1 minute
CIRCUIT 6
Mountain Climber with Push-Up 20 reps
Plié Pulse Squat 20 reps
REST 1 minute
CIRCUIT 7
Fire Hydrant (right) 10 reps
Single-Leg Hip Lift (right) 10 reps
REST 1 minute
CIRCUIT 8
Fire Hydrant (left) 10 reps
Single-Leg Hip Lift (left) 10 reps
REST 1 minute
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Day 20: Full-Body Tabata

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Beginners: Do 1 round.

Intermediate: Do 2 rounds.

Advanced: Do 3 rounds.

EXERCISES TIME/REPS
Rolling Burpee 20 seconds
REST 10 seconds
Bear Crawl 20 seconds
REST 10 seconds
Plank Walk-Out 20 seconds
REST 10 seconds
Triceps Push-Up 20 seconds
REST 10 seconds
Ice Skater 20 seconds
REST 10 seconds
Lateral Burpee 20 seconds
REST 10 seconds
Sumo-to-Narrow Jump Squat 20 seconds
REST 10 seconds
Star Jump 20 seconds
REST 10 seconds
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Day 21: REST

Rest Day

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