Phase 3 Intermediate: Day 1 Phase 3 Intermediate: Day 1

This tutorial covers every exercise you'll be doing on day 1 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 1 each week.

Dumbbell back squat

Target: Legs, lower back

Dumbbell RDL + pulse

Target: Legs, lower back, core

Dumbbell Romanian deadlift

Target: Hamstrings, glutes, lower back

Dumbbell split squat + pulse

Target: Legs, core

Dumbbell good morning

Target: Hamstrings, glutes, lower back

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.

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.

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 1 workouts feeling fresh.

Squat hold

Target: Legs

Squat pulse

Target: Quads, hamstrings, glutes, calf muscles

Modification – Bodyweight squats:

• Perform bodyweight squats until you're ready to pulse.

Dumbbell alternating 45-degree lateral lunge + hammer curl

Target: Legs, biceps

Walkouts

Target: Full body

Ice skaters

Target: Full body

Mountain climbers

Target: Core, rectus abdominis, obliques, hip flexors, shoulders, chest, triceps

Modification:

• Bring down the speed and step it out.

Dumbbell alternating clean + press

Target: Full body

Burpee (no push-up)

Target: Full body

Jumping jacks

Target: Full body

Jump rope

Target: Full body

Modification – Jump rope steps:

• Take out the impact and step it out.

Dumbbell burpee (no push-up)

Target: Full body

Dumbbell squat curl + press

Target: Quads, hamstrings, glutes, biceps, shoulders

Modification:

• Remove the press and just do a dumbbell squat and curl until you're ready.

Dumbbell Russian twist

Target: Obliques, rectus abdominis, hip flexors

Modification – Russian twist:

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

Scissor kicks

Target: Core, hip flexors