September - Week 3 Schedule
Your Week 3 Schedule
Made To Move It
Get ready for new workouts, new challenges, plus everything you need to get fit and stick with it.
Week 3 what’s up! This week we’re switching things up to put an extra emphasis on strength training 💪. Full body training is one of the most effective ways to build muscle as it maximizes how often you’re hitting each muscle group while allowing for enough recovery between sessions.
Most weightlifting programs follow what’s called a body part split. This is where you train one muscle group per workout, hit it hard, then let it recover till the next week 💤. While this will leave you feeling sore and like you’ve completely “destroyed” that muscle group, in order to maximize muscle growth you should be hitting each muscle group more than once per week.
The beauty of full body training is that instead of doing all our - for example - leg exercises in one day, we divide those exercises between a few full body workouts per week 🙌. This allows us to push harder each workout, hit legs more than once per week, and ultimately get better results.
Between strength training days we’ll alternate between Steps Challenges and Full Body Sculpt. These use just bodyweight to challenge your muscles in a different way, helping you stay active between strength training days.
Because we have new videos coming this week, they may not be clickable in your schedule just yet but they will be before the scheduled workout day.
For reference, we are on Eastern standard time ⏰. So if you can't click a video yet, just check back closer to its scheduled day and it will be right there waiting for ya!
I can't wait to try these workouts together. Make sure to tag @abby and #theteamplans so I can cheer you on and see what you're up to! 🤗
Sending the biggest hugs,
Day 14
Day 15
Day 16
Day 17
Day 18
Day 19
Day 20
Click here for your NEW Full Body Flow.
A few important notes:
✔️60 Minutes Everyday – as you read through the calendar, you’ll notice that every day adds up to 60 minutes of movement. This is all you need. No extra cardio. No extra workouts. NADA!
✔️Movement Of Choice – this is exactly as it sounds. Every movement counts, whether you do it all at once or break it up throughout the day. This could be as simple as doing yard work, walking around the grocery store, or if you're feeling more adventurous trying another one of our workouts on YouTube.
✔️Equipment – most of our workouts require just you and your bodyweight, but some workouts will require weights. Look for the dumbbell icon to see which. If you don’t have weights, don’t worry. You can use common household items like gallon jugs or water bottles instead!
✔️Optional Videos – any video labeled “OPTIONAL” is a workout that while we encourage you to try, isn't essential to our weekly routine. If you feel that you need additional rest, replace these workouts with more movement of choice.
✔️Something > Nothing – if your body is asking for additional rest...HONOR THAT and focus on getting in your 60 minutes however works for you. This challenge is about building you up, not breaking you down.
✔️Get Social – the best way to give support and feel supported is by connecting on Insta! Tag @abby and #theteamplans so we can hold each other accountable.
Meet Abby
Introducing...
Done dieting? Us too. If you’re ready to improve your relationship with food and make healthy eating a habit, then the Everyday Eats Recipe Guide is for you.
Grab your Everyday Eats Recipe Guide and get...
✔ 100+ simple & delicious recipes
✔ 100+ simple & delicious recipes
✔ Portion & nutrition info listed for each recipe
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✔ Meal-by-meal guide
✔ Science-backed advice on how to boost your metabolism, plan your meals, and listen to your body
The best way to give support and feel supported is to connect with us on Insta! Tag @abby and #theteamplans for daily love from your community.
Got Questions?
To make sure you get the most out of this challenge, make sure you review our Frequently Asked Questions. Chances are, what you’re looking for is in here!
Lean Building
✔ Build lean muscle without the bulk
✔ Full body workouts, 4 times per week
✔ At Home & Gym options included
Bonus: Team Insiders Facebook Group
Bonus: Meal Prep & Grocery Templates
Lean Sculpting
✔ Gradually lose fat and improve definition
✔ Full body workouts, 4 times per week
✔ At Home & Gym options included
Bonus: Team Insiders Facebook Group
Bonus: Meal Prep & Grocery Templates
Momentum Fat Loss
✔ Kickstart a larger weight loss journey
✔ Full body workouts, 4 times per week
✔ At Home & Gym options included
Bonus: Team Insiders Facebook Group
Bonus: Meal Prep & Grocery Templates