Phase 3: Days 6 and 16 - Strength Test
Equipment Needed
- Medicine ball
- Kettlebells
For these circuits, you’ll use a 45/15 interval format — working for 45 seconds and resting for 15 seconds. Repeat the circuits three times through. Rest 30 seconds between rounds.
For Day 16 – Test your strength and push through the workout as prescribed!
Circuit 1 – Upper-Body Strength
- Mechanical Push-Up Drop Set – Perform all three push-up variations in a row without resting.
- Decline Push-Up – 15 seconds
- Flat Push-Up – 15 seconds
- Incline Push-Up – 15 seconds
- Medicine-Ball Wall Throw
- Plank
- Weighted Side ...