BAMN Weekly workout #3
Week 3 BAMN
Full body
3 sets 15 repetitions
Laying Hip bridges
Super set
Alternating Walking lunges 20 reps in total
Rest 20-30 seconds between full set
Rest 1-2 min between movements
3 sets 15 repetitions each leg
Squat x lateral single leg lift
Super set
3 sets 15 repetitions
Squat jumps
Rest 20-30 seconds between full set
Rest 1-2 min between movements
3 sets 30 seconds
High knees
Super set
3 sets 30 secs
Forearm Plank
Rest 20-30 seconds between full set
Rest 1-2 min between movements
3sets 30 seconds
Burpees (no push up)
Super set
3 sets 30 seconds
Forearm plank jacks
Rest 20-30 seconds between full set
Cool down
Static stretch
Full body
3 sets 15 repetitions
Laying Hip bridges
Super set
Alternating Walking lunges 20 reps in total
Rest 20-30 seconds between full set
Rest 1-2 min between movements
3 sets 15 repetitions each leg
Squat x lateral single leg lift
Super set
3 sets 15 repetitions
Squat jumps
Rest 20-30 seconds between full set
Rest 1-2 min between movements
3 sets 30 seconds
High knees
Super set
3 sets 30 secs
Forearm Plank
Rest 20-30 seconds between full set
Rest 1-2 min between movements
3sets 30 seconds
Burpees (no push up)
Super set
3 sets 30 seconds
Forearm plank jacks
Rest 20-30 seconds between full set
Cool down
Static stretch
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