{"id":13558,"date":"2019-07-15T17:07:50","date_gmt":"2019-07-15T21:07:50","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=13558"},"modified":"2019-07-15T21:23:24","modified_gmt":"2019-07-16T01:23:24","slug":"cycle-2-workouts","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/cycle-2-workouts\/","title":{"rendered":"Week 3: Your Workouts For Weeks 3 And 4"},"content":{"rendered":"<p>Bring it in for a fist bump! You\u2019ve made it through the first two weeks of this program\u2014and that means it\u2019s time to start a brand new set of workouts. For the next two weeks, we\u2019ll be increasing the intensity of your training in a manageable way.<\/p>\n<p>In weeks three and four, you\u2019ll be strength training three times a week, foam rolling and stretching twice a week, and challenging yourself to walk 15,000 steps twice a week. Your workouts will be changing up a bit, but the biggest change in your new schedule is that you\u2019ll be doing that extra 15,000-step challenge. That\u2019ll work to increase your overall energy expenditure, helping you to burn even more calories.<\/p>\n<p>So, stay focused, stay confident, and let\u2019s crush this week, ahead!<\/p>\n<p><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"13559\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/cycle-2-workouts\/lose-weight-weeks-1-2-infographic-3\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/LOSE-WEIGHT-weeks-3-4-infographic.jpg?fit=921%2C377&ssl=1\" data-orig-size=\"921,377\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"LOSE WEIGHT weeks 1-2 infographic","orientation":"1"}\" data-image-title=\"LOSE WEIGHT weeks 1-2 infographic\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/LOSE-WEIGHT-weeks-3-4-infographic.jpg?fit=300%2C123&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/LOSE-WEIGHT-weeks-3-4-infographic.jpg?fit=740%2C303&ssl=1\" tabindex=\"0\" role=\"button\" class=\"size-full wp-image-13559 aligncenter\" src=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/LOSE-WEIGHT-weeks-3-4-infographic.jpg?resize=740%2C303&ssl=1\" alt width=\"740\" height=\"303\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/LOSE-WEIGHT-weeks-3-4-infographic.jpg?w=921&ssl=1 921w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/LOSE-WEIGHT-weeks-3-4-infographic.jpg?resize=300%2C123&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/LOSE-WEIGHT-weeks-3-4-infographic.jpg?resize=768%2C314&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/LOSE-WEIGHT-weeks-3-4-infographic.jpg?resize=272%2C111&ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/LOSE-WEIGHT-weeks-3-4-infographic.jpg?resize=740%2C303&ssl=1 740w\" sizes=\"(max-width: 740px) 100vw, 740px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"13559\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/cycle-2-workouts\/lose-weight-weeks-1-2-infographic-3\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/LOSE-WEIGHT-weeks-3-4-infographic.jpg?fit=921%2C377&ssl=1\" data-orig-size=\"921,377\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"LOSE WEIGHT weeks 1-2 infographic","orientation":"1"}\" data-image-title=\"LOSE WEIGHT weeks 1-2 infographic\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/LOSE-WEIGHT-weeks-3-4-infographic.jpg?fit=300%2C123&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/LOSE-WEIGHT-weeks-3-4-infographic.jpg?fit=740%2C303&ssl=1\" tabindex=\"0\" role=\"button\" class=\"size-full wp-image-13559 aligncenter lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20921%20377%22%3E%3C%2Fsvg%3E\" alt width=\"921\" height=\"377\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20921%20377%22%3E%3C%2Fsvg%3E 921w\" sizes=\"(max-width: 740px) 100vw, 740px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/LOSE-WEIGHT-weeks-3-4-infographic.jpg?w=921&ssl=1 921w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/LOSE-WEIGHT-weeks-3-4-infographic.jpg?resize=300%2C123&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/LOSE-WEIGHT-weeks-3-4-infographic.jpg?resize=768%2C314&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/LOSE-WEIGHT-weeks-3-4-infographic.jpg?resize=272%2C111&ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/LOSE-WEIGHT-weeks-3-4-infographic.jpg?resize=740%2C303&ssl=1 740w\" data-src=\"https:\/\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/LOSE-WEIGHT-weeks-3-4-infographic.jpg\"><\/p>\n<p>And, of course, here are your full workouts and instructions for your stretching and 15k step challenge days:<\/p>\n<p><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"13561\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/cycle-2-workouts\/web-49\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/LOSE-WEIGHT-weeks-3-4-workout-A-infographic.jpg?fit=690%2C891&ssl=1\" data-orig-size=\"690,891\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"Web","orientation":"1"}\" data-image-title=\"Web\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/LOSE-WEIGHT-weeks-3-4-workout-A-infographic.jpg?fit=232%2C300&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/LOSE-WEIGHT-weeks-3-4-workout-A-infographic.jpg?fit=690%2C891&ssl=1\" tabindex=\"0\" role=\"button\" class=\"size-full wp-image-13561 aligncenter\" src=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/LOSE-WEIGHT-weeks-3-4-workout-A-infographic.jpg?resize=690%2C891&ssl=1\" alt width=\"690\" height=\"891\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/LOSE-WEIGHT-weeks-3-4-workout-A-infographic.jpg?w=690&ssl=1 690w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/LOSE-WEIGHT-weeks-3-4-workout-A-infographic.jpg?resize=232%2C300&ssl=1 232w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/LOSE-WEIGHT-weeks-3-4-workout-A-infographic.jpg?resize=272%2C351&ssl=1 272w\" sizes=\"(max-width: 690px) 100vw, 690px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"13561\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/cycle-2-workouts\/web-49\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/LOSE-WEIGHT-weeks-3-4-workout-A-infographic.jpg?fit=690%2C891&ssl=1\" data-orig-size=\"690,891\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"Web","orientation":"1"}\" data-image-title=\"Web\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/LOSE-WEIGHT-weeks-3-4-workout-A-infographic.jpg?fit=232%2C300&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/LOSE-WEIGHT-weeks-3-4-workout-A-infographic.jpg?fit=690%2C891&ssl=1\" tabindex=\"0\" role=\"button\" class=\"size-full wp-image-13561 aligncenter lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20690%20891%22%3E%3C%2Fsvg%3E\" alt width=\"690\" height=\"891\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20690%20891%22%3E%3C%2Fsvg%3E 690w\" sizes=\"(max-width: 690px) 100vw, 690px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/LOSE-WEIGHT-weeks-3-4-workout-A-infographic.jpg?w=690&ssl=1 690w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/LOSE-WEIGHT-weeks-3-4-workout-A-infographic.jpg?resize=232%2C300&ssl=1 232w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/LOSE-WEIGHT-weeks-3-4-workout-A-infographic.jpg?resize=272%2C351&ssl=1 272w\" data-src=\"https:\/\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/LOSE-WEIGHT-weeks-3-4-workout-A-infographic.jpg\"><\/p>\n<p> <\/p>\n<h2 style=\"text-align: center;\">(Download Workout A as a PDF <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/LOSE-WEIGHT-weeks-3-4-workout-A-infographic.pdf\" target=\"_blank\" rel=\"noopener noreferrer\">HERE<\/a>.)<\/h2>\n<p> <\/p>\n<p><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"13563\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/cycle-2-workouts\/web-50\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/LOSE-WEIGHT-weeks-3-4-workout-B-infographic.jpg?fit=699%2C957&ssl=1\" data-orig-size=\"699,957\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"Web","orientation":"1"}\" data-image-title=\"Web\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/LOSE-WEIGHT-weeks-3-4-workout-B-infographic.jpg?fit=219%2C300&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/LOSE-WEIGHT-weeks-3-4-workout-B-infographic.jpg?fit=699%2C957&ssl=1\" tabindex=\"0\" role=\"button\" class=\"size-full wp-image-13563 aligncenter\" src=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/LOSE-WEIGHT-weeks-3-4-workout-B-infographic.jpg?resize=699%2C957&ssl=1\" alt width=\"699\" height=\"957\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/LOSE-WEIGHT-weeks-3-4-workout-B-infographic.jpg?w=699&ssl=1 699w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/LOSE-WEIGHT-weeks-3-4-workout-B-infographic.jpg?resize=219%2C300&ssl=1 219w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/LOSE-WEIGHT-weeks-3-4-workout-B-infographic.jpg?resize=272%2C372&ssl=1 272w\" sizes=\"(max-width: 699px) 100vw, 699px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"13563\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/cycle-2-workouts\/web-50\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/LOSE-WEIGHT-weeks-3-4-workout-B-infographic.jpg?fit=699%2C957&ssl=1\" data-orig-size=\"699,957\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"Web","orientation":"1"}\" data-image-title=\"Web\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/LOSE-WEIGHT-weeks-3-4-workout-B-infographic.jpg?fit=219%2C300&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/LOSE-WEIGHT-weeks-3-4-workout-B-infographic.jpg?fit=699%2C957&ssl=1\" tabindex=\"0\" role=\"button\" class=\"size-full wp-image-13563 aligncenter lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20699%20957%22%3E%3C%2Fsvg%3E\" alt width=\"699\" height=\"957\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20699%20957%22%3E%3C%2Fsvg%3E 699w\" sizes=\"(max-width: 699px) 100vw, 699px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/LOSE-WEIGHT-weeks-3-4-workout-B-infographic.jpg?w=699&ssl=1 699w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/LOSE-WEIGHT-weeks-3-4-workout-B-infographic.jpg?resize=219%2C300&ssl=1 219w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/LOSE-WEIGHT-weeks-3-4-workout-B-infographic.jpg?resize=272%2C372&ssl=1 272w\" data-src=\"https:\/\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/LOSE-WEIGHT-weeks-3-4-workout-B-infographic.jpg\"><\/p>\n<p> <\/p>\n<h2 style=\"text-align: center;\">(Download Workout B as a PDF <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/LOSE-WEIGHT-weeks-3-4-workout-B-infographic.pdf\" target=\"_blank\" rel=\"noopener noreferrer\">HERE<\/a>.)<\/h2>\n<p> <\/p>\n<p><strong>15k Step Challenge Instructions:<br>\n<\/strong>Aim to take a minimum of 15,000 steps before bedtime today. There are a number of great wearable fitness trackers, like the TomTom Spark or Touch, and free step-counting apps, like Stepz, available. (Some smart phones even count your steps, but you\u2019ll need to make sure you have it on you all day).You\u2019re in for a movement-filled day!<\/p>\n<p><strong>Stretching & Foam Rolling:<br>\n<\/strong>Spend 10 minutes stretching out all of your major muscle groups. Hold each stretch for five deep breaths before moving onto the next. You\u2019ll also <a href=\"https:\/\/www.vitaminshoppe.com\/search?search=foam%2Broller\" target=\"_blank\" rel=\"noopener noreferrer\">foam rol<\/a>l your glutes, quads, hamstrings, calves, upper back, and chest. This will help you work on your mobility (an essential for thriving in life!) and get the blood flowing to your muscles to help them recover.<\/p>\n<p><strong>Related: <a href=\"https:\/\/www.vitaminshoppe.com\/search?search=foam%2Broller\" target=\"_blank\" rel=\"noopener noreferrer\">Have you treated yourself to a foam roller yet?<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Bring it in for a fist bump! You\u2019ve made it through the first two weeks of this program\u2014and that means it\u2019s time to start a brand new set of workouts. For the next two weeks, we\u2019ll be increasing the intensity of your training in a manageable way. In weeks three and four, you\u2019ll be strength<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/cycle-2-workouts\/\">Read More <span class=\"screen-reader-text\">Week 3: Your Workouts For Weeks 3 And 4<\/span><\/a><\/p>\n","protected":false},"author":135,"featured_media":13657,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[331],"tags":[],"class_list":["post-13558","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lose-weight"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Week 3: Your Workouts For Weeks 3 And 4 | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"Bring it in for a fist bump! You\u2019ve made it through the first two weeks of this program\u2014and that means it\u2019s time to start a brand new set of workouts. For ...\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/cycle-2-workouts\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Week 3: Your Workouts For Weeks 3 And 4 | What\u2019s Good blog\" \/>\n<meta property=\"og:description\" content=\"Bring it in for a fist bump! You\u2019ve made it through the first two weeks of this program\u2014and that means it\u2019s time to start a brand new set of workouts. 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