Day 3: Strength and Endurance Power
Welcome to Day 3 of your high-intensity workout program! Today’s focus is on building raw strength and endurance. This workout blends compound lifts with cardio bursts, helping you develop stronger muscles while keeping your heart rate elevated for maximum fat burn. You’ll challenge both your muscular and cardiovascular systems, pushing your fitness limits.
10/16/20251 min read
Workout Routine
1. Warm-Up (5–7 minutes)
Jumping Jacks – 1 minute
Dynamic Lunges – 1 minute each leg
Arm Circles – 1 minute
Mountain Climbers – 1 minute
Bodyweight Squats – 1 minute
2. Main Workout (Repeat 3 Rounds)
Perform each exercise for 45 seconds, rest 15 seconds between exercises, and rest 1 minute after each round.
Barbell Squats
Push-Ups
Deadlifts
Jump Lunges
Pull-Ups
Kettlebell Swings
Burpees
3. Finisher (2 rounds)
Sprint in place – 30 seconds
Plank Hold – 30 seconds
Cool Down (5 minutes)
End with deep breathing, shoulder stretches, hamstring stretches, and child’s pose to relax your muscles and aid recovery.
Tips & Warnings
Maintain correct form and posture to prevent injury.
Stay hydrated throughout your session.
If you’re new, reduce intensity and increase rest time.
Focus on controlled breathing and consistent tempo.
Benefits
Builds explosive power and muscle strength
Boosts cardiovascular endurance
Enhances metabolism and fat burn
Improves overall stability and coordination