Jump Start Your Fat Loss(Day 3)

Day 3

1A. Deadlift 
Reps: 6–8
Stand with your feet hip-width apart. Bend down and grasp the bar just outside your knees. Take a deep breath, then sit back on your heels. Keep your lower back in its natural arch and pull the bar as you rise until your hips are locked out.
1B. Double-leg Tuck Jump

Reps: 12–15
Bend forward at the hips and then jump straight up and tuck both legs in to your chest. Land, reset your feet, and repeat.
2A. Dumbbell Single-leg Deadlift
Reps: 8–10 (each leg)
Hold a dumbbell in your right hand and balance on your left leg. Bend your hips back and, keeping your lower back arched, lower your torso until you feel a stretch in your hamstrings. Extend your hips to return upright. Complete your reps and then switch the arm and leg and repeat.
2B. Single-leg 360-degree Jump

Reps: 8–10 (each leg)
Stand on one leg and jump straight up. Spin 360 degrees in midair and land facing forward again. Complete your reps and repeat on the opposite leg.
3A. Dumbbell Row
Reps: 8–10 (each side)
Hold a dumbbell in
one hand and rest your opposite hand and knee on a flat bench. Allow the arm with the dumbbell to hang. Pull it to your ribs. Complete your reps and repeat on the opposite side.
3B. Hanging Leg Raise
Reps: 12–15
Hang from a chinup bar. Keeping your legs straight, raise them up until your feet touch the bar.
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