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Original #30DayWorkoutChallenge: Week 3 Weekly Workout Schedule

Angel Abs

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Hi Everyone!

***Welcome to Week 3 of my Original 30-Day Workout Challenge! The workouts for this week are from my Original 30-Day Workout Challenge.  Have fun!****

I am trying something new to help keep us on track, and keep the workouts easy and accessible. I have created this page, for easy access to this week’s workouts. This is my second week of sharing a Weekly Workout schedule. If you want to see this as a regular part of BenderFitness please comment and let me know.

These were the workouts last week:

Original 30-Day Workout Challenge: Days 1-7

Original 30-Day Workout Challenge Days 8-14

The schedule will combine both new and old workouts. The new workouts will go live at Midnight, Eastern Time Zone for the day they are scheduled. The old workouts are already linked.

This routine combines strengthening, stretching, cardio, and rest days. Health and fitness should help you become stronger. If you find yourself becoming worn down by the workouts you can add additional rest days as you build strength.

Let me know if you find the schedule useful. If you have questions please post them below.


Bonus Cardio Option:

Either of these cardio workouts can be added to any workout this week: 

  1. 10-Minute Jump Rope Skipping Workout
  2. 10-Minute Awesome Cardio Fat Blaster Workout
  3. 10 Minute Cardio Fat Burn


Stretching to Improve Flexibility for Splits

How to Use a Foam Roller


Day 15: Cardio Total Body Burn HIIT: 19 Minutes


Day 16: 15 Minute Body Toning HIIT



Day 17: Yoga Stretch and Recovery Workout



Day 18: HIIT To Be Fit! Jump Rope and Fat Burn


Day 19: Dumbbell Inteval Sculpt (15 Minutes)


Day 20: Belly Fat Banisher: Ab and Fat Burn HIIT (15 Minutes)



Day 21: Low Impact Lower Body Workout (15 Minutes)

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