Stef’s Y.E.S. Fitness Plan: Workout #3

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Greetings FitRVing friends! I know you’ve been waiting with bated breath for the third and final workout in my Y.E.S. Fitness Plan. So without further ado, here it is!


By now, you’ve probably already seen Workout #1 and Workout #2. But if you’re new here and wondering what the Y.E.S. Fitness plan is, it’s a simple 8-week plan geared for beginners, older adults, or anyone just getting back into fitness. Do the program consistently, increasing your workout intensity as you go, and after 8 weeks you’ll be feeling Younger, more Energized, and Stronger—Y.E.S.!

How does the Y.E.S. Fitness Plan work?

✔️ Each week, complete three strength workouts. This routine is one of your 3 workouts. You’ll need a set of resistance bands and a way to mount them.

✔️ Also, complete 2 and a half hours of moderate-intensity cardio busted up however you wish (though make sure cardio sessions are at least 20 consecutive minutes). And by moderate intensity, you need to be going hard enough that talking is doable but takes some effort. Going by heart rate, you want your HR 50-60% higher than when it’s at rest.

Below are the 7 exercises that make up Workout #3, and you can see them all demonstrated in the video above. You can either follow-along with the video, or simply use the video as a guide to learn the exercises, and then work at your own pace. Either way works!

The 7 Exercises in Workout #3

1: Narrow Squat with Sidestep


2: Chest Flies


3:  Triceps Kickbacks with Lungebacks


4: Bent Pulls


5:  Alternating Sidelunges


6: Front Raise in Split Squat


7: High Knee Heel/Toe Balance


And that’s it! Just like in the other 2 workouts, start by doing 2 sets of 10 repetitions on everything. Over time, build on that by increasing the intensity of the bands and also adding a 3rd set as you get stronger. Feel free to leave any questions if you have them; otherwise happy exercising! You got this!

After 15 years as an educator in both the public K-12 setting and the University level in Special Physical Education, Stef made the leap to her true passion… the fitness world. She’s currently a personal trainer and wellness coach specializing in seniors, medical conditions, and injuries. Stef loves running, cycling, and being “Mugga” to her two favorite mini-humans — Punky and Marshmallow. ❤️

    2 thoughts on “Stef’s Y.E.S. Fitness Plan: Workout #3

      1. Stefany - Post author

        You could make those work, yep… though I very much prefer the type of bands with handles, they allow you to get a better grip. But give them a try and see what you think! Good luck; would love to hear how it goes!


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