Hump day means you’ll get rid of your unwanted humps with this intense workout! The key to burning fat with this and the other two workouts is that you’re only resting for thirty seconds and you’re lifting pretty quickly while getting a whole body workout 3x a week. Today is going to be a bit tougher than Monday.

1. Barbell Lunge/Step Ups

Another 10in30 exclusive! This killer exercise combines two super exercises for a fun and intense workout. We’re combining lunges with step-ups—both great exercises for targeting the thighs (quads and hamstrings) as well as really hitting the butt muscles!

To do this safely either to use a light weight barbell that you can easily press over your head when done, or have someone help you get it off your shoulders, or the best way is to use the squat rack at the gym. Stand in front of the squat rack facing away from it with the step in front of you.

Lunge STep Up

In the pics above, the squat rack would be on the right, just out of frame.

So, you will un-rack the barbell with your shoulders. Be sure that the barbell is resting on your shoulder muscles, not on your neck or spine or shoulder bones. Step forward and away from the rack, then when you’re done after pic 6 you will step backwards carefully and rack the barbell behind you. The exact steps follow.

If you don’t have a barbell, a rack, or you don’t feel safe doing them with a barbell, you can do them with a pair of dumbbells hanging by your sides or propped up on your shoulders.

Here are the steps:

  1. Stand with a barbell on your back like the squats of Monday, and have a Step ready in front of you. The step should be high enough so that your upper leg is near parallel to the floor when stepping up.
  2. Step forward with your left leg and go down slowly into a lunge almost letting your right knee touch the floor.
  3. With the rear leg, step up onto the step.
  4. Now raise yourself onto the step and bring your left leg up as well. You’ll now be standing completely on the step. Don’t raise your knee once you’re up there like you see some people do. That’s dangerous and pointless.
  5. Don’t stand there and rest, immediately come back down slowly with your left leg so that your right leg is working hard to lower yourself. Don’t just drop!
  6. Now bring your right leg down and all the way back to its starting point while bending your left leg slightly so that you’re doing a reverse lunge, then slide your left leg back to the starting point so you stand up straight.

That’s HALF A REP! You now have to do it again but lead with the right leg. The full rep is done when you do both legs.

Just like the squats, use light enough weight so that you can do 3 sets of 10, but this time with only 30 seconds rest in between. If you’re starting to conk out during your 2nd or 3rd sets, you can adjust the weights accordingly.

Reps: 10
Sets: 3
Rest: 60 seconds only after both legs hit the 10 reps
Pace: around 1.5 seconds per move, non stop.

Get the rest of the exercises
for Wednesday’s Workout day
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Go to Workout Day 4 –>