Fast-Track Fitness – Week 3

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

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

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

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

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

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

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

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