Day+3


 * __Day 3 Workout__

Warm up**

1. Start by holding the tubing in one hand and placing that hand behind your back. 2. Now grab the other end of the band with the arm that is over your head. 3. Extend the top elbow until your arm is fully extended. 4. Return to the starting position and repeat for the prescribed repetitions.
 * Triceps Extension with Resistance Band (60 seconds)**

10 seconds rest 1. Stand with feet parallel and knees slightly bent. 2. Pull medicine ball back behind head and forcefully throw ball down on the ground as hard as possible. 3. Catch the ball on the bounce from the ground and repeat according to prescribed repetitions**.**
 * Slams (60 seconds)**

10 seconds rest

Use a sturdy box or aerobic step. Step on and off quickly making sure both feet come into contact with the box. Every 20 or 30 step-ups change your feet so the opposite leg leads.
 * Fast Feet on Box (60 seconds)**

10 seconds rest

1. Step onto resistance band with feet hip width apart and knees slightly bent. 2. Start position: Grasp ends with a neutral grip (palms facing each other). Arms should hang down to sides with elbows slightly bent. 3. Raise band to side of body at shoulder height keeping elbows only slightly bent. 4. Return to start position.
 * Lateral Rows with Resistance Band (60 seconds)**

10 seconds rest

1. Start by standing with your feet shoulder width apart. 2. Step forward with one foot and bend your knees into a lunged position. Your back knee should come close to touching the ground and your front leg should be bent to about 90 degrees at the knee. 3. Maintain your upright posture throughout the movement. Return to the starting position and repeat on the opposite leg. 4. If you have them, hold a light dumbbell in either hand.
 * Forward Lunges (60 seconds)**

10 seconds rest

1. Lie on your back with your knees at chest level and your arms flat on the floor. 2. Alternate extending your legs by extending one leg out straight and as you bring it in extend the other leg out. 3. Continue to repeat this process like you are riding a bicycle until the required repetitions are completed. 4. Make sure you keep your back flat during the movement. If you are unable to keep your back flat then reduce the extension of your legs.
 * Bicycle Kicks (60 seconds)**