Female Body Breakthrough stage 3

I am all out of order posting these, but that’s okay!  This is workout A of Stage 3.  I just started it on Thursday, but still hadn’t posted the wrap up of stage 2 and I talked about stage B on Saturday. Make sense? No? It doesn’t matter. This is the other workout for stage 3.   I can’t believe I am on the third stage of this, but I started in mid February!

Workout A

Exercise Set/rep/weight Week 1
Plank on stability ball 3 sets of 60 second holds
Ball crunches 3 sets of 10
Deadlift (my old friend!) 3 sets of 6 at 65#
Military Press 3 sets of 6 with 20# DBs
Forward and back step over 3 sets of 15 each leg with bodyweight
Incline dumbbell chest press 3 sets of 15 with 15# DBs
Bridge on stability ball 3 sets of 15 
 Single point Dumbbell Row  3 sets of 15 with 15# DB

Again, I had to modify a couple of these. This phase included the Russian twist again, which I don’t do because of my back, so I subbed in the ball crunches.  Let me tell you – doing a plank with your forearms on a stability ball is killer!

The forward and back step over is pretty challenging.  Basically, you have one leg on a step and then have one leg on the ground behind you. Bring your leg up and over the step going into a forward lunge on the other side. Then take the same leg back over. Lots of balance required. Here is a video link to show what it looks like. I can’t embed this for some reason.

The bridge on the stability ball was supposed to be single leg, but I just couldn’t do it. It hurt, so I went back to double leg and did the required number. I take my hat off to anyone who can do them single leg.

I could do the single point dumbbell row, though. It’s great balance practice. I decided to see if I could take a picture while doing it 😀

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I didn’t do the actual row while taking the picture, but this was a challenge in itself LOL!  Good thing no one else was in the room with me. 

To top it all off – The Finisher (said in sinister voice) for this one is a burpee/squat pyramid, which is about as fun as it sounds. You do this:

  • 1 squat/3 burpees
  • 2 squats/6 burpees
  • 3 squats/9 burpees
  • 4 squats/12 burpees
  • 3 squats/9 burpees
  • 2 squats/6 burpees
  • 1 squat/3 burpees

If I wasn’t tired after the lifting part (which I was), that burpee set toasted my legs. Not sure which finisher I like the least, the leg matrix or the burpee pyramid.  🙄

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17 thoughts on “Female Body Breakthrough stage 3

    1. Lori Post author

      I wouldn’t be doing burpees unless I had to LOL! I actually think I need a better bra – a burpee bra 😀

  1. Cammy@TippyToeDiet

    Considering how much I wobble (still!) doing the single leg deadlift, I don’t think my chances are good for the dumbbell row. 🙂 I like doing planks and mountain climbers on the stability ball, but I’ve been doing them on the bosu lately.

    Do you ever do any other exercises from the ball? I don’t do them often, but it really does add another dimension to it.
    Cammy@TippyToeDiet´s last blog post ..Alphabet Soup: E

  2. Jody

    Great Job! In crossfit last week we did 150 burpees for time….OUCH!!! Burpees, while a pain, are good for you and so are squats. I really like your workouts. Dying to know more about Casa De Radiance.

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