The 3-6-9 Workout
Happy holiday season, friends! I am gearing up to spend the holidays in Chicago and Milwaukee and Monique is getting ready to spend the holidays on her honeymoon (I’m sure she will share more about this later!).
I love the holidays so much because it’s all about the food. I spent so many years restricting myself during this time of year because I was afraid of gaining weight. Instead of having a balanced mindset, I developed negative thoughts around food where I would completely restrict myself from things like cookies, pasta, pie, etc and then end up binging on them anyways. Today my mindset has shifted and no foods are off limits. Instead, I eat everything in moderation and make time for a daily sweat session even if it’s just 20 minutes. Yes, I workout when I travel! It helps me have that balanced mindset of indulging, but getting right back on track.
This is what I call the 3-6-9 workout. There are 3 circuits and each circuit has THREE moves. Each move is to be completed for NINE reps and each circuit is to be done for SIX minutes, AMRAP style. You have the option to complete each circuit once OR complete the entire workout twice. If you do it twice, this workout should take you around 45-50 minutes!
The 3-6-9 Workout
Description: There are 3 total circuits. Each circuit has 3 moves. Complete each move 9 times before moving on to the next move. Do as many rounds as possible for 6 minutes per circuit. In between each circuit, rest for 60-90 seconds. Option to complete the entire workout 1 time through (25 minutes) or 2 times through (45-50 minutes)
Equipment needed: moderate set of dumbbells (10s – 15s)
Plank Shoulder Taps (per side)
- Assume high plant position; your body should form a straight line from your shoulders to your ankles, wrists directly under shoulders.
- Feet should be shoulder-width distance apart to keep hips stabilized.
- Lift your right hand off the ground to tap opposite, left, shoulder.
- Lower your right hand back to the ground and repeat this movement on the other side; lift your left hand off the ground to tap opposite, right, shoulder.
- Continue to alternate shoulder taps at a comfortable pace.
Burpee + Push Up
- Begin the exercise by standing firmly in place, feet slightly apart.
- Next, drop into a squat, landing with both hands on the ground.
- In a fluid motion, keep your arms extended while you jump your feet back to high plank position.
- Then, lower your chest towards the ground performing a push-up on your knees or toes.
- Return to high plank position and immediately jump your feet to meet your hands.
- Stand up tall or explode up jumping at the top.
- Repeat entire movement at a rapid pace.
Alternating Tricep Kickbacks (per side)
- Start with a dumbbell in each hand and your palms facing your body. Keep your back straight with a slight bend in the knees and bend forward at the waist/hips. Your torso should be almost parallel to the floor.
- For a 90-degree angle between your forearm and upper arm. This is your starting position.
- While keeping your upper arms stationary, use your triceps to lift the weights until the arm is fully extended. Focus on moving just the forearm, keeping your elbow at your highest point.
- Alternate kicking your right forearm and left forearm back.
- Assume a high plank position; your body should form a straight line from your shoulders to your ankles. Your wrists should be directly under your shoulders.
- Jump both feet out to the side at the same time, like a jumping jack, and then jump them back together.
- Repeat this movement at a rapid pace.
Lateral Lunge Jacks (per side):
- Begin in neutral standing position; feet 3. Then drive through the heel of your right shoulder-width distance apart, toes facing forward.
- Lift your right leg and take a large step to the side. Once your foot is fully planted, push your hips back and bend your right knee to lower into a lateral lunge. Dropping both hands towards the ground and your right foot.
- The, drive through the heel of your right foot, coming back to a standing position as you swing both arms directly overhead.
- Repeat this movement to the left.
Down Dog Push Ups
- Start in down dog with your hips high, pressing your chest towards your thighs.
- Shift your weight forward into a high plank position; your body should form a straight line from your shoulders to your ankles and your wrists should be directly under your shoulders.
- Slowly lower your chest down towards the ground, keeping your elbows pinned to your sides. Maintain a straight line with your body; head, chest and legs in one straight line.
- Once at the bottom of your push up, push back into high plank position. Then, send your hips up and back to down dog.
- Repeat this entire movement.
Everest Climbers (per side)
- Assume a high plank position; your body 3. Then jump right foot back as you should form a straight line from your shoulders to your ankles, wrists directly under shoulders.
- Step the right foot forward, outside your right hand.
- Then, jump right foot back as you simultaneously jump the left foot forward so it’s outside the left hand.
- Repeat this movement at a rapid pace.
Front Lunge + Lateral Pull (per side):
- Take a large step forward with your left 3. At the bottom of the lunge, both legs should foot. Standing tall in this split stance with your arms straight overhead, palms facing forward away from the body.
- Then lower your body towards the floor into a front lunge while you bend at the elbows, activating your back, squeezing your shoulder blades together.
- At the bottom of the lunge, both legs should be bent at a 90-degree angle, keeping your front, left knee behind your toes. While your arms are goal-posted at shoulder height engage your back muscles.
- Return to the starting position, driving off your left front foot.
- Repeat this movement.
Bent Over Back Flys
- Start in an athletic stance, feet shoulder-width distance apart with a slight bend in the knees. Hold the dumbbells in front of you with a slight bend in the elbows as if your arms were wrapped around a beach ball. Hinge forward at the waist, keeping a neutral spine.
- Perform a back fly in this position. Open your arms out to the sides, parallel to your back, squeezing your shoulder blades together. Hold at the top of this movement for a second and then return to the starting position.
For more workouts like this, check out our Healthy Glow Guide Fitness Plans.
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