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Habitat-Wk3W1: Ascent 

7 min
 · 
9 exercises
Welcome to week 3! Remember our 'Ascent' workout from week 1? Well, it's time to challenge yourself juts a little bit more! Welcome to your 2nd Ascent! The exercises are similar, though the reps have changed. Get through this workout 2 or 3 times, depending on how tough you feel!
Donkey Kicks
1 sets
12 reps
Crunches
1 sets
12 reps
High Knees
1 sets
12 reps
Chair Squats
1 sets
12 reps
Knee Plank
1 sets
30 secs
Shadow Boxing
1 sets
22 reps
Jump Squats
1 sets
8 reps
Lying Leg Raises
1 sets
12 reps
Toe Taps
1 sets
22 reps
Habitat-Wk3W1: Ascent 
7 min
 · 
9 exercises
Welcome to week 3! Remember our 'Ascent' workout from week 1? Well, it's time to challenge yourself juts a little bit more! Welcome to your 2nd Ascent! The exercises are similar, though the reps have changed. Get through this workout 2 or 3 times, depending on how tough you feel!
Donkey Kicks
1 sets
12 reps
Set 1 of 1
Rest before next set
Get ready
123GO
Get those 12 reps per leg. Flex those glutes!
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Abs
  1. Position yourself on all fours on a mat.
  2. Position your hands underneath your shoulders and place your knees under your hips.
  3. Keep your right knee bent at 90 degrees and flex the foot as you lift the knee until it is level with the hip.
  4. Lower the knee without touching the floor and repeat the lift.
  5. Once you’ve completed the reps on the right leg, switch legs.
Crunches
1 sets
12 reps
Set 1 of 1
Rest before next set
Get ready
123GO
12 crunches, make sure your shoulders are leaving the ground.
Primary muscle group(s):
Abs
  1. Lie flat on your back with your feet flat on the ground, with your knees bent at 90 degrees. Alternatively, you can place your feet up on a bench a few inches apart with your toes turned inwards and touching.
  2. Place your hands lightly on either side of your head.
  3. Keep your elbows in  so that they are parallel to your body.
  4. Push your back down flat into the floor to isolate your abdominal muscles.
  5. Gently curl your shoulders forward and up off the floor.
  6. Continue to push down into the floor with your lower back.
  7. Raise your shoulders about four to six inches only.
  8. Hold and squeeze your abdominal muscles for a count of one.
  9. Return to the start position in a smooth movement.
High Knees
1 sets
12 reps
Set 1 of 1
Rest before next set
Get ready
123GO
A hefty 12 reps per leg.
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
  1. Begin jogging in place, lifting the knees as high as you can.
  2. Try to lift your knees up to hip level but keep the core tight to support your back.
  3. For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them.
  4. Bring the knees towards your hands instead of reaching the hands to the knees!
Chair Squats
1 sets
12 reps
Set 1 of 1
Rest before next set
Get ready
123GO
We'll be saying goodbye to the chair next week!
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Place a chair behind you. Stand up straight with a tight core and flat back. Fold your arms in front. Your feet should be shoulder-width and toes and pointing forward.
  2. Slowly descend by bending your knees and driving your hips back. Keep your chest and head up.
  3. Touch the chair with your butt then slowly rise back to the starting position.
Knee Plank
1 sets
30 secs
Set 1 of 1
Rest before next set
Get ready
123GO
Adding 10 seconds to the plank and more strength to the core.
Primary muscle group(s):
Abs, Obliques
Secondary:
Glutes & Hip Flexors
  1. Lie face down on the ground with your legs together and your arms at your sides. Position your hands beneath your shoulders.
  2. Tighten your core and elevate your upper body off the ground, stabilizing yourself with your forearms. Your feet, shins, and knees will remain on the ground.
  3. Do not allow your hips to drop down. Hold the tension in your core for the prescribed amount of time. Slowly release back to the starting position.
Shadow Boxing
1 sets
22 reps
Set 1 of 1
Rest before next set
Get ready
123GO
Punch out 22 left/right combinations. Then allow the bell to ring for a short rest.
Primary muscle group(s):
Abs, Biceps, Shoulders, Triceps
Secondary:
Calves, Glutes & Hip Flexors, Lower Back, Quadriceps, Shoulders, Triceps
  1. Stand tall with a tight core. Keep your gaze straight ahead. Bring your hands up to shoulder level. Make a tight fist with the thumb on the outside of your hand. Do not wrap your fingers around your thumb.
  2. Begin in a left lead stance. Your left foot should be in front. Your right foot should be behind. Throw a left lead jab by extending your left hand straight out in front of you and immediately retracting.
  3. Follow up the left jab with a right cross. Twist your foot and drive your right hip forward as you throw a straight punch with your back right hand. Alternate these two punches. Switch sides when finished with the prescribed repetitions.
Jump Squats
1 sets
8 reps
Set 1 of 1
Rest before next set
Get ready
123GO
These will be handy in training for your slam dunk.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.
  2. Cross your arms in front of your body, place your hands behind your head or at the sides of your head.
  3. Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair.
  4. Keep your back straight at all times.
  5. Continue until you feel a slight stretch in your quadriceps. Do not let your knees extend out beyond the level of your toes.
  6. Pause for a count of one.
  7. In an explosive movement, drive down through your heels pushing yourself up of the floor with your quads.
  8. At the same time extend our arms out above you.
  9. Land with your knees slightly bent to absorb the impact.
  10. Repeat
Lying Leg Raises
1 sets
12 reps
Set 1 of 1
Rest before next set
Get ready
123GO
Lift them up and kick the sky!
Primary muscle group(s):
Abs
Secondary:
Lower Back
  1. Lie on your back on a mat with hands under your lower buttocks on either side to support your pelvis.
  2. Legs straight out in front of you, ankles together and feet slightly off the floor.
  3. Keep your knees straight and raise your legs by flexing the hips until they are completely flexed.
  4. Return to starting position.
Toe Taps
1 sets
22 reps
Set 1 of 1
Rest before next set
Get ready
123GO
Can you go again? My money is on yes!
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings, Quadriceps
Secondary:
Abs, Calves
  • Begin with the edge of your left foot on a stepper or short platform. Your right foot will be flat on the ground underneath your hips.
  • Push off the ground with your right foot and switch legs in mid-air.
  • You will land with the edge of your right foot on the platform and your left foot on the ground.
  • Continue this movement, alternating feet and tapping the edge, without stopping.
Workout done!
Exercises done
of 9
Total time
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  • Mon, Aug 19
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