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3x Week Simple Workout Plan

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January 2025
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PROGRAMS, PLANS & CHALLENGES (92 videos)
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3x Week Simple Workout Plan

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3x Week Simple Workout Plan

Josie Liz

Stay consistent with this plan for 4 weeks and don’t forget to stretch often for better recovery and flexibility.

  • Focus: Lower body, arms, and shoulders.

  • Sample Schedule: Monday, Wednesday, Friday. Plan ahead by pre-adding the workouts to your calendar on your preferred days and marking them off once complete to track your consistency. Adjust the intensity by using lighter or heavier weights to suit your needs.

  • Want More Than 3x Week: Scroll to Extra Day Suggestions to incorporate the additional workouts listed into your week.

Note: The video(s) listed that are less than one minute are stand-alones: Throw them in any time of day, or use them as a finisher to top off your longer workout. Go for the burnout: As many reps as possible. Rest and repeat.

💙 This plan is dedicated to our member, K Lang.

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Videos (7)

MONDAY
Body Burn Cardio Bursts
18:23

Body Burn Cardio Bursts

5 dynamic heart-pumping cardio bursts. We’ll first start each move in a relaxed and chill way, then crank it into high energy for the burst!
Shoulders And Back Toning
00:13

Shoulders And Back Toning

You have options! Seated or standing; light weights on none. As you move, initiate the squeeze from between your shoulders blades.
WEDNESDAY
Burnout Reps For Arms And Shoulders
15:56

Burnout Reps For Arms And Shoulders

We'll target 6 exercises designed to sculpt and tone your arms and shoulders.
FRIDAY
Cardio-Powered Leg Sculpting #2
14:18

Cardio-Powered Leg Sculpting #2

It's time for round two! Elevate the intensity with even more energy and fire for a heart-pumping, session for the legs.
EXTRA DAYS SUGGESTIONS
Back Fat Eraser
21:43

Back Fat Eraser

Get rid of bra overhang with exercises to define the upper back while whittle the fat away.
Modified Squats With Bicep Curls
00:24

Modified Squats With Bicep Curls

This modification helps you build strength while getting the benefits of booty-building, thigh toning and upper body benefits.

10 Minute Fat Loss Muscle Builder
11:14

10 Minute Fat Loss Muscle Builder

This is an express workout designed for efficient fat burning and body toning in a short amount of time. Adjust the weights and intensity as

 Show all videos
MONDAY
Body Burn Cardio Bursts
18:23

Body Burn Cardio Bursts

5 dynamic heart-pumping cardio bursts. We’ll first start each move in a relaxed and chill way, then crank it into high energy for the burst!

Shoulders And Back Toning
00:13

Shoulders And Back Toning

You have options! Seated or standing; light weights on none. As you move, initiate the squeeze from between your shoulders blades.

WEDNESDAY
Burnout Reps For Arms And Shoulders
15:56

Burnout Reps For Arms And Shoulders

We'll target 6 exercises designed to sculpt and tone your arms and shoulders.

FRIDAY
Cardio-Powered Leg Sculpting #2
14:18

Cardio-Powered Leg Sculpting #2

It's time for round two! Elevate the intensity with even more energy and fire for a heart-pumping, session for the legs.

EXTRA DAYS SUGGESTIONS
Back Fat Eraser
21:43

Back Fat Eraser

Get rid of bra overhang with exercises to define the upper back while whittle the fat away.

Modified Squats With Bicep Curls
00:24

Modified Squats With Bicep Curls

This modification helps you build strength while getting the benefits of booty-building, thigh toning and upper body benefits.

10 Minute Fat Loss Muscle Builder
11:14

10 Minute Fat Loss Muscle Builder

This is an express workout designed for efficient fat burning and body toning in a short amount of time. Adjust the weights and intensity as

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