VanessaKnickrehm's 3 Day Plan
General
Beginner
Body
Plan Details
The VanessaKnickrehm's 3 Day Plan routine by VanessaKnickrehm is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Leggies
Est. 63 min
10 exercises
Dumbbell Lunge
3 Sets x 12 Reps
Dumbbell Squat
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Kettlebell Goblet Squat
3 Sets x 12 Reps
Dumbbell Step-Up
3 Sets x 12 Reps
Bridge
3 Sets
Glute Kickback (Kneeling)
3 Sets x 12 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 12 Reps
Kettlebell Front Squat
3 Sets x 12 Reps
Bodyweight Side Lunge
3 Sets x 12 Reps
Day 2
Arms
Est. 63 min
10 exercises
Push-Up
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Plank
3 Sets
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Kettlebell One-Arm Push Press
3 Sets x 12 Reps
Day 3
Chest and Back Fat
Est. 56 min
9 exercises
Bird Dog
3 Sets x 12 Reps
Kettlebell Windmill
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Superman
3 Sets
Kettlebell Figure Eight
3 Sets x 12 Reps
Dumbbell Bent-Over Row (Palm in)
3 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Cobra
3 Sets
Day 3
Abs
Est. 69 min
11 exercises
Bent Knee Hip Raise
3 Sets x 12 Reps
Plank
3 Sets
Leg Raise
3 Sets x 12 Reps
Air Bike
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Reverse Crunch
3 Sets x 12 Reps
Alternating Heel Touch
3 Sets x 12 Reps
Scissor Kick
3 Sets x 12 Reps
V-Up
3 Sets x 12 Reps
Toe Touches
3 Sets x 12 Reps
Rotational Crunch
3 Sets x 12 Reps
