Week 3

No equipment, no problem. Perform this lower-body and core workout anywhere at any time. Complete as many rounds of this bodyweight circuit in 20 minutes, resting 30 seconds between exercises and 90 seconds to 3 minutes between circuit rounds.

Exercises	NOTES
1 Single Leg, Opposite Hand Reach
2 squat 1. Stand with your feet shoulder-width apart and pointing straight ahead, arms at your sides. 2. Initiating the move with your hips, squat back and down until your thighs are parallel to the floor. As you descend, raise your arms out in front of you. 4. Return to a standing position by pushing through your hips while you lower your arms. 5. Continue for the remainder of the set. Be sure to: Keep your chest up, back flat, and do not let your knees collapse to the inside. You should feel it: Working your glutes, hamstrings, and quads.
3 glute bridge - marching 1. Lie faceup with your arms to the side, knees bent, and heels on ground. 2. Fire (squeeze) your glutes to lift your hips off the ground until your knees, hips, and shoulders are in a straight line. 3. Lift one knee up to your chest by flexing at the hip. 4. Return your foot to the ground and repeat with the opposite leg. 5. Continue alternating to complete the set. Be sure to: If you feel your hips drop or back extend, relax and reset before continuing. You should feel it: Working your glutes and to a lesser degree your hamstrings and lower back.
4 hip abduction - sidelying straight leg 1. Lie on your side with your head resting on your bottom arm, legs straight, and top leg slightly behind your bottom leg. 2. Keeping it straight, lift your top leg up in the air and slightly back. 3. Lower your leg back to the floor. 4. Complete the set on one side before repeating with the other leg. Be sure to: Do not allow any movement through your torso as you lift your leg. You should feel it: Working the outside hip of your top leg.