Three by Three Workout from Brian Holland

Tackle your whole body in these three sets of three exercises routine. The only equipment needed is something moderately heavy – a dumbbell, kettlebell, water jug, your toddler! This workout is great to pair with a cardio session and do a few times per week.

REPS/ EXERCISE DURATION DESCRIPTION

LOWER BODY Three rounds

Front Lunge 10 per leg Step forward into a lunge position, same footsteps back to even standing position

Lunge Hops 20 seconds Start in a lunge position, take a small hop and switch the feet to land in a lunge position again with the opposite foot forward, and repeat

Bodyweight Squat 20 reps Perform a squat, option to hold something heavy for more effort

UPPER BODY Three rounds

Push Ups Until failure Hands under shoulders with arms and body both straight. Bend at elbows lowering body down until elbows reach 90-degree bend, then push up to top position again

Rest 1 minute

Feet Elevated Push Up 1/2 of count Same instructions as push up (above), except now the feet are up on from regular the second or third step of stairs. (Higher is harder)

Overhead Press 10 reps Find something heavy at home that you can lift above the head. Stand with feet apart and slightly staggered. The object starts about chin level, press and lift above head then control back to the starting level.

CORE Three rounds

Standard Sit Up 25 reps Perform a classic sit up, try to keep feet on the floor

Straight Leg Toe Tap 15 reps Lay on back with legs straight up in the air (as straight as possible) as if they were against a wall and the body looks like an L. Without swinging the arms, reach up and tap the toes

Plank 1 minute Similar to pushup but on forearms, elbows directly under shoulders. Only forearms and goes touch the ground. Keep the body long and straight. Don’t let the hips drop or booty rise. Don’t forget to breathe!

CONTACT Brian Holland, [email protected]