Theme
Strength First + Cardio Boost
Rest
45–75 sec
Intensity
Moderate–High
Goal
Raise work capacity while protecting muscle
WORKOUT WEEK 3
WORKOUT WEEK 3 – FULL BODY + METCON
- AT-HOME
Warm-Up (5–7 min)
- 30 sec High Knees (march if needed)
- 15 Air Squats
- 10 Push-Ups (incline ok)
- 20 Arm Circles
- 30 sec Plank
Strength Supersets (3 Rounds)
- A1 Goblet Squat – 10 reps
- A2 Push-Ups – 12 reps
- B1 Dumbbell Romanian Deadlift – 12 reps
- B2 One-Arm Dumbbell Row – 10/side
Cardio Finisher (8–10 min)
AMRAP (as many rounds as possible)
- 30 Jumping Jacks
- 10 Dumbbell Thrusters
- 20 Mountain Climbers
Core
- Dead Bugs – 10/side
- Plank – 45 sec
GYM VERSION
Strength (4 Sets)
- Barbell Back Squat – 6–8
- Bench Press – 8
Accessory Superset (3 Rounds)
- Romanian Deadlift – 10
- Seated Row – 12
Cardio Finisher
Row / Bike / Treadmill Intervals (10 min)
30 sec hard
Row / Bike / Treadmill Intervals (10 min)
60 sec easy
WORKOUT WEEK 3 - LOWER BODY + ENGINE
- AT-HOME
Warm-Up
- 30 sec Jump Rope or Pretend Rope
- 12 Reverse Lunges
- 15 Glute Bridges
Strength (3–4 Rounds)
- Dumbbell Step-Ups – 10/leg
- Sumo Squat – 12
- Single-Leg RDL – 8/leg
Cardio Circuit (3 Rounds)
- 20 Squat Jacks
- 30 sec Wall Sit
- 40 sec Fast March / Jog
Core
- Side Plank – 30 sec/side
- Heel Taps – 20
GYM VERSION
Strength Lifts
- Deadlift – 4x5
- Walking Lunges – 3x20 steps
Cardio + Legs (3 Rounds)
- Sled Push or Leg Press – 20–30 sec
- Bike – 45 sec moderate
- Rest 60 sec
Conditioning Extra (EMOM 8)(every minute on the minute)
- Min 1: 10 Push-Ups
- Min 2: 30 High Knees
Assault Bike / Rower (EMOM 8) (every minute on the minute)
- Odd: 12–15 calories
- Even: Rest
Accessory Block (2–3 Rounds)
- Dumbbell Lateral Raises – 15 Light weight, lead with elbows
- Pull-Aparts or Band Rows – 20 Open chest, control back
- Glute Bridge Abductions – 15 Knees push out, hips steady
Core Finish (2 Rounds)
- Dead Bugs – 10/side Low back stays down
- Forearm Plank – 45–50 sec Long spine, breathe
Core Add-On (2 Rounds)
- Plank Shoulder Taps – 20 Minimal hip sway
- Hollow Hold – 25 sec Lower back pressed down
Week 3: Hormones & Stress
Supporting the System That Runs Everything
This week, we talk about something that affects everyone — men and women alike — but is often misunderstood: HORMONES.
Hormones are chemical messengers.
They tell your body what to do, when to do it, and how intensely to respond.
When hormones are supported, the body feels balanced, energized, and resilient.
When they’re disrupted, progress can feel frustrating — no matter how hard you try.
How Hormones Affect Daily Life
Hormones influence:
- Energy levels
- Mood and emotional stability
- Appetite and cravings
- Fat storage and weight changes
- Sleep quality
- Stress response
- Muscle building and recovery
This is why two people can eat the same foods or do the same workouts and experience very different results.
Your body’s hormonal environment matters.
The Big Hormone Influencers
Several everyday factors have a powerful effect on hormone balance:
Sugar
Frequent sugar spikes can disrupt insulin, the hormone responsible for managing blood sugar. Over time, this can lead to:
- Increased fat storage
- Energy crashes
- Strong cravings
- Mood swings
This doesn’t mean sugar is “bad.” I hate labeling anything as good or bad!
It means balance and awareness matter.
Sleep
Sleep is when hormones reset.
Lack of sleep impacts:
- Cortisol (stress hormone)
- Insulin (blood sugar control)
- Growth hormone (recovery and repair)
- Leptin and ghrelin (hunger and fullness)
Poor sleep can increase hunger, slow recovery, raise stress, and make fat loss more difficult — even with consistent exercise.
Sleep is not a luxury.
It is a biological requirement.
Stress
Stress isn’t just mental — it’s physical.
Chronic stress keeps cortisol elevated. Over time, this can:
- Increase belly fat storage
- Disrupt thyroid function
- Affect mood and motivation
- Suppress muscle recovery
- Disrupt sleep patterns
The goal is not to eliminate stress — it’s to teach your body how to recover from it.
Age
As we age, hormone production naturally shifts — in both men and women.
This can affect:
- Metabolism
- Muscle mass
- Energy levels
- Recovery speed
- Fat distribution
These changes are normal and they are manageable with the right support.
Key Hormones to Know (Without Overthinking It)
You don’t need to memorize these — just understand their role:
- Cortisol: Stress and survival
- Insulin: Blood sugar and fat storage
- Estrogen & Testosterone: Muscle, energy, fat distribution, mood
- Thyroid hormones: Metabolism and energy
- Growth hormone: Recovery and repair
When these hormones are supported, the body works with you instead of against you.
How You Support Hormones Daily
This isn’t about perfection — it’s about consistent support.
You help your hormones by:
- Eating nutrient-dense foods
- Prioritizing protein and balanced meals
- Managing sugar intake intentionally
- Sleeping enough to allow recovery
- Moving your body regularly
- Reducing exposure to hormone disruptors when possible (BPA, Alcohol, Parabens)
Small choices add up.
Why This Matters for Your Results
When hormones are supported:
- Energy improves
- Mood stabilizes
- Cravings lessen
- Recovery improves
- Fat loss becomes more efficient
- Consistency feels easier
This is why this program focuses on education, not extremes.
Consistency Is the Breakthrough
Plateaus are not a sign to quit — they are a sign to stay the course.
This is where most people stop.
This is also where the body often responds next.
Progress rewards patience.
Supporting the Body Through Plateaus
If you feel like your body may be working through a “toxic layer,” supporting detox pathways can be helpful.
I personally use Restoriix from the Nutrifii line as part of overall support because it’s designed to help move heavy metals and toxins out of the body efficiently, taking stress off the system during times like this.
Support — not force — is the goal.
Your Focus This Week
This week is about awareness and compassion.
Notice:
- How stress affects your body
- How sleep impacts your hunger and energy
- How food choices influence mood and recovery
Your body is not working against you.
It’s communicating with you.
Learning to listen is a powerful skill and one that will serve you long after these 90 days.
You are building a body that feels strong, balanced, and supported and that changes everything.
WEEK 3 COACHING MESSAGE
- Week 3 is where momentum builds.
- Movements flow better. Breathing feels more controlled.
- Don’t rush the reps — let the consistency compound.