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Bodyweight Exercise Challenge - Week 3: Let’s Keep Slaying, Ladies!
Welcome to Week 3, fabulous ladies! You’ve been rocking this challenge so far, and now it’s time to level up with some fierce moves that will keep you feeling strong, confident, and totally unstoppable. This week, we’re targeting all those areas we love to tone and shape—because you deserve to feel amazing in your own skin. Let’s get started!
Day 15: Curtsy Lunge - Royal Toning for Your Thighs and Booty
- Targets: Glutes, quads, inner thighs, core
- How to: Stand tall with your feet hip-width apart, like the queen you are. Step your right leg behind you and to the left, lowering into a graceful curtsy lunge. Keep your chest up and core engaged as you bend both knees. Return to the start and switch sides. This move is all about toning those glutes and inner thighs, giving you that shapely look we all love.
- Modification: If balancing feels tricky, opt for a regular lunge. You’re still working those muscles like a pro!
Day 16: Tricep Dips - Wave Goodbye to Flabby Arms
Targets: Triceps, shoulders, core
How to: Find a sturdy chair or bench, and sit on the edge with your hands gripping the sides beside your hips. Slide your butt off the edge and lower your body by bending your elbows to a 90-degree angle, then push back up. This move is perfect for toning and strengthening those upper arms, so you can rock sleeveless tops with confidence!
Modification: Bend your knees to make it easier, or try this move on the floor with your knees bent. You’ll still feel that burn!
Day 17: Side Lunges - Shape Those Thighs and Glutes, Girl!
Targets: Glutes, quads, inner thighs, core
How to: Stand with feet hip-width apart, and step out to the right, lowering into a side lunge. Bend your right knee and push your hips back, while keeping your left leg straight. Push back to start, then repeat on the left side. Side lunges are awesome for shaping those outer thighs and glutes, giving you that smooth, toned look.
Modification: If you’re finding it hard to go deep, just reduce the range of motion. You’re still doing great!
Day 18: Plank to Push-Up - Core and Arms on Fire
Targets: Core, shoulders, arms, chest
How to: Start in a forearm plank position with your body in a straight line. Press up onto your hands one at a time to move into a full plank, then lower back down onto your forearms. This move is a killer for building core strength and toning your upper body—get ready to feel fierce!
Modification: Drop to your knees if needed, or just hold a plank. Either way, you’re working it!
Day 19: Glute Kickbacks - Booty Lift, Here We Come!
Targets: Glutes, hamstrings, lower back, core
How to: Start on all fours with your hands directly under your shoulders and knees under your hips. Engage your core and kick one leg back and up toward the ceiling, squeezing your glutes at the top. Lower and repeat on the other side. This move is a must for lifting and toning those glutes—because who doesn’t want a perky booty?
Modification: If your lower back feels strained, reduce the range of motion or try this exercise while standing, using a wall for support. You’re still sculpting that booty!
Day 20: Bear Crawl - Cardio and Strength in One Fierce Move
Targets: Core, shoulders, legs, cardio
How to: Get on all fours, but keep your knees hovering slightly above the ground. Crawl forward by moving opposite hands and feet together, keeping your core tight and hips low. This move combines cardio and strength, helping to burn fat while toning your entire body. Get ready to feel the burn and torch those calories!
Modification: Not feeling the full crawl? Hold the hovering position without moving for a lower-intensity option. You’re still getting a killer workout!
Day 21: Pilates Leg Circles - Sleek and Toned Hips and Thighs
Targets: Core, hips, thighs
How to: Lie on your back with one leg extended toward the ceiling and the other flat on the floor. Slowly draw circles in the air with the raised leg, keeping your core engaged. After a set of circles, switch directions, then repeat on the other leg. This Pilates-inspired move is fantastic for targeting the core, hips, and thighs, giving you that sleek, toned look.
Modification: If it feels too intense, bend the supporting leg or make smaller circles. You’re still working those muscles beautifully!
Keep That Momentum Going, Queen!
You’re doing amazing, and this week’s workout is all about engaging multiple muscle groups while keeping things fun and dynamic. Remember to perform each exercise for 12-20 reps (or 30-60 seconds if you’re timing it), repeating for 3-4 cycles with a 30-60 second rest between rounds. Keep up with your warm-ups, stay hydrated, and most importantly—enjoy the process!
You’re building strength, endurance, and a body you can feel proud of. Keep going strong, and remember—you’ve got this, lady!
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