DAY 3 | FREE 28 DAY WORKOUT CHALLENGE | Abs & Total Body Fat Burn | Timer & Modifications Included

You’ve already made it half way through the week and I hope you’re feeling happy and energised, ready for today’s workout.
Today we’re taking on 3 circuits targeting all the way down to the deepest layers of our core – plus some lovely sweaty heart raising work too.

DOWNLOAD YOUR FREE PROGRAM HERE:

Who’s Ready?
Let’s Do This Familia

*Modifications are included in my Real-Time workout videos

Equipment:
Resistance band

Workout Layout
3 HIIT Circuits
Circuit 1 – 9mins CORE BURN
45 sec on / 15 sec recovery on each exercise
Circuit 2 – 10mins ABS AND CARDIO
45 sec on / 15 sec recovery on each exercise
Circuit 2 – 9mins CORE BURN
45 sec on / 15 sec recovery on each exercise

Circuit 1 - Core Burn
1. Single Leg Stretch (with pillow)
2. Dead Bugs (with pillow)
3. Roll Down Punch x3
4. Back Plank Butterfly Push Out
5. Hundreds with Band
6. Toe Reaches
7. Bicycles
8. Roll Back Arm Open
9. Controlled Roll Up/Down

Circuit 2 - Abs and Cardio
1. Jump Jack x2 Punch x2
2. Jump In/Out Punch x2
3. Standing Ab Crunch Right
4. Standing Ab Crunch Left
5. Speed Bicycles
6. Jump Jack Punch x2
7. Jump In/Out Punch x2
8. Standing Ab Crunch Right and Left
9. Dead Bugs
10. Hundreds with Band

Circuit 3 - Core Burn
1. Roll Back Pulse
2. Roll Back Hold
3. Oblique Crunch Right and Left
4. Bear Position Step Out
5. Flutter Kicks
6. Dead Bugs
7. Russian Twists
8. Boat Hold
9. Jump Jack x2 Punch x2

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[hydenseek]

I love reading the comments before working out. It motivates me more and helps prevent procrastination.

[lerangm]

The fact that this is free is amazing. I can only imagine the time and dedication it took to produce what seems like a few minutes in screen to us. I'm particularly impressed by anyone who teaches so much on proper form such as you do (guess it comes with being a physio). There's far too many people who teach without addressing proper form, and it's scary. So thank you for being exceptional and selflessly helping what will one day be millions of people out theee

[LillySabri]

who’s in for Day 3? Let me know how you’re getting on familia #LetsDoThis 💪🏼💪🏼🙏🏼🙏🏼

[donnalopez]

This one kicked my butt. I’m dying. Next time I’ll use 5 pound weights instead of 10. It’s day 3 and already seeing my mommy tummy shrinking. Thank you.

[carleyward]

Day four of the 40 day shred done- this is the first workout plan that I’ve loved!

[joannamorello]

This is my second challenge I am doing with you and I'm so excited to be doing this!! Thank you for all you do and I can't thank you enough for getting me back in shape!! #letsdothis

[marvperi]

I was going to avoid working out today because school is so stressful and I have so much work, but I know how much better I feel after I exercise, especially because it calms me down in a way ... thank you ❤️

[lostinmigration]

I finally can do the pull up with the weight behind my I have been doing this challenge over and over again for months and all of a sudden I can easily do this move!! 🙌🏼🙌🏼🙌🏼🙌🏼

[MindsetMavenVibes]

this workout was intense but fun! I was in a horrible mood today and was dreading working out. After this workout, my mood has changed and I feel great! I feel the burn but in a good way!

[xtinaroma]

Spoiler: this workout doesn't end with burpees.

[linessia]

Day 4. Loving workouts with weigts and band! I really feel my abs of steel forming under the pile of fat :) can't wait to feel the same on my jello legs! Best workout I tried!

[anjanettedoty]

Lilly, while we are Sheltering in Place I came across your workouts during a Youtube search. Being able to connect with someone cheerful - even halfway across the world- helps keep my spirits high and gives me something to look forward to getting up for in the morning when I can't go anywhere. Thank you for your cheerfulness. It's needed right now.

[abigailbazroy]

Hey Lilly! I just want to say that I think you’re absolutely amazing at what you do. Two days ago it was 12am at night and I was feeling discouraged and bad about myself so I searched up some programme on YouTube and I found you. You are so nice and you make this so much more fun and engaging! I just wanted to thank you for what you’re doing. I love your workouts! #letsdothis

[rachelwallace]

Really loved that you used a pillow instead of a ball!! I usually skip all the workouts that have a ball since I don"t have one so glad I was able to do this workout! Also, I have been following along with you for about a year now and officially have top abs. Trying to get those lower ones now! My other request is that you would do another inner thigh gap workout since I have been struggling with that recently. Thanks Lilly you're the best!:)

[danijelaolds]

This was a burner and super sweaty 🔥 Lilly is amazing and knows the perfect exercises to group together for us x

[glorialagroon]

Hi Lilly ! I'm a beginner so just wanted to say how helpful it is that you show modifications. Appreciate it very much. :)

[teighleemarie]

Yes Lilly!!! Breathing control saved me through this one Lll!!! I Can't wait for tomorrow!!! #LetsDoThis!!! Thank you Lilly 🥰

[sabrina]

I've done it!! Really love this workout. Although it's tough I feel so much better after completing. You are so motivating. I'm now at day 3 and can't wait to finish the 28 days.

[jo-annaperrone]

omg my dog has the same pumpkin she loves to play with! but thank you so much for offering these workouts especially for FREE. you are the only youtuber who actually inspires me to get into shape and your workouts are always fun but challenging! thank you Lilly!!!

[jamierguillory]

WEEK 1: Skipped
WEEK 2: Holy moly that one burned my core! So glad I didn’t skip today. I couldn’t quite finish them all, my abs were cramping up on a few, or go as fast, but I am really feeling it. Hopefully will have more stamina next week. Really loving this program!
WEEK 3: Done ✅ Those bicycles are killer! I’m going to start adding one of the short intensive ab workouts everyday at the end of this program for extra focus on my core. 🔥
WEEK 4: