Congratulations! You’ve made it to Week 3. With weeks 1 and 2 under your belt, you have the basic building blocks of a solid workout routine that will get you on the road to better health. This week, we’re going to modify the bodyweight circuit to add some resistance and mix things up a bit.

If you find this week’s routine to be a little too difficult, try reducing the number of repetitions per exercise and then work your way back up to 15 reps. You can also revisit last week’s workout to borrow a few simpler exercises.



  • Push-Ups with Band or Chest Press with Dumbbells
  • Squats with Band or Dumbbells
  • Forearm Plank (add single-knee dip or double-knee dip)
  • Step-Back Lunge (add dumbbells for an extra challenge)
  • Dips from Bench (add single-leg raise if desired, or perform Triceps Kickbacks)
  • Crunches from Stability Ball
  • Glute Bridge from Bench or Stability Ball

Recipe Idea

For a protein-packed snack to help you push through your workout, try this savory Roasted Almonds recipe. On top of providing energy, protein helps you stay focused and alert throughout the day.

Roasted Almonds (makes 12 servings)


  • 3 cups unblanched almonds
  • 1 1/4 cups fresh lemon juice
  • 2 TSP kosher salt
  • 1 TBSP extra-virgin olive oil


  1. Preheat oven to 350°.
  2. Soak nuts in lemon juice for 30 minutes.
  3. Remove nuts with a slotted spoon. Spread in a single layer on a baking sheet.
  4. Bake at 350° for 15 minutes.
  5. Place the nuts in a large bowl; toss with salt and oil.
  6. Return nuts to baking sheet, and bake 10 minutes longer, or until lightly browned.

Nutritional Information (per 1/4 cup almonds)

220 calories

19 grams fat

1.5 grams saturated fat

390 mg sodium

4.5 grams fiber

8 grams protein