top of page
You May Also Like
Sculpt & Support – 3³ Beginner
Full Body Flow – 3³ Intermediate
Workout Structure:
3 trisets — complete each group of 3 exercises back-to-back.
-
Aim for 12–15 repetitions per exercise (or per side where applicable).
-
Rest 60–90 seconds between each round.
-
Repeat each superset 3 times before moving on to the next.
Triset 1:
1. Bodyweight Squats
2. Standing Glute Kickbacks — 12–15 each leg
3. Standing Oblique Crunch — 12–15 each side
Triset 2:
1. Reverse Lunges — 12–15 per leg
2. Wall Sit — Hold for 30 seconds
3. Seated Leg Raises
Triset 3:
1. Floor Glute Bridges
2. Heel Taps
3. Bird Dog — Hold 3 seconds per rep
bottom of page