Phase 3 Beginner: Day 3 Phase 3 Beginner: Day 3

This tutorial covers every exercise you'll be doing on day 3 across the three weeks of phase 3. It is split into Key lifts – compound movements that repeat each week – and Supporting exercises that will change each week.

Key lifts

Nail the big compound lifts that will be repeated on day 3 each week.

Dumbbell box front squat

Target: Legs, lower back

Dumbbell Romanian deadlift

Target: Hamstrings, glutes, lower back

Modification – Weighted hip thrust:

• Hit your posterior chain while on the floor. Ensure you're using a solid weight.

Dumbbell lateral bench step-up

Target: Legs

Dumbbell goblet squat

Target: Quads, hamstrings, glutes, calf muscles

Modification – Bodyweight squats:

• Drop the weight down or perform these with just your bodyweight.

Dumbbell single-leg glute bridge

Target: Glutes, hamstrings, lower back

Supporting exercises

Get the most out of these moves designed to target more muscle groups while supporting your key lifts. They'll rotate to keep your day 3 workouts feeling fresh.

Dumbbell glute bridge

Target: Glutes, hamstrings, lower back

Dumbbell glute bridge hold

Target: Glutes, hamstrings, lower back

Dumbbell calf raise

Target: Calves

Modification – Dumbbell front squat:

• You can use a machine calf raise to achieve a greater range of motion, or switch to front squats to build up calf strength.

Dumbbell calf raise pulses

Target: Calves

Dumbbell RDL + curtsy lunge

Target: Hamstrings, glutes, quads, adductors

Dumbbell swings

Target: Hamstrings, quads, pecs and chest, traps, shoulders, abs

Modification – Weighted hip thrust:

• Regress by coming down to the floor.
• Weighted hip thrusts will also power your posterior chain (glutes, hamstrings, lower back).
• Try to keep the movement short and powerful for maximum effect.

Foot fire

Target: Legs

Crunch

Target: Core, rectus abdominis, hip flexors

Modification:

• Take it slow and take longer rests between reps if needed.

Dumbbell RDL + wide row

Target: Hamstrings, glutes, upper back

Jumping jacks

Target: Full body

Dumbbell Russian twist

Target: Obliques, rectus abdominis, hip flexors

Modification – Russian twist:

• Reduce the intensity by dropping the weight and keeping your heels down.

Leg raises

Target: Lower abdominals, hip flexors, lower back

Modification – Reverse crunch:

• Bring the knees in with a reverse crunch to still hit the lower abdominals.

Dumbbell squat + press + extension

Target: Full body

Ice skaters

Target: Full body

Side steps + jabs

Target: Full body