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Week 3: Change the shape of your body

Switch up moves and classes for the third installment of our master trainer's scientifically proven plan.

If you've been following Tier 4 Trainer Josh Stolz's exclusive plan designed to measurably change the shape of your body, you're ready to start week three — and should be feeling stronger and more energized all around. If you're just tuning in, go back and start with week one, then move on to week two before attempting week three:

The Details: Follow the 7-day protocol strictly — there is a method to the madness — then return to Q next Monday for the final week's assignment.

The Plan:

The Equipment: Two kettlebells, a ViPR, an ab wheel and a stability ball.

The Circuit:Click through the slideshow above or download the pdf for this week's moves. Do 12 reps of each exercise and complete the circuit 3 times, resting for 30 seconds between each circuit.

The Change: Overall you should feel stronger, more energized and less stressed after two weeks of training. "In my experiences with clients, two weeks in they feel more engaged in the process and more 'open' in their joints since their range of motion is improving," says Stolz, "They not only feel stronger, but also more balanced. Some say their muscles feel more awakened — especially the glutes and the core. They sleep better and are more in tune to their diet since they're really starting to understand how what they eat affects performance during training and throughout the day."

Take the moves with you. Download the week three strength circuit pdf.

Ready to move on? Steps things up for week four.

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  • Stability Ball Push-Up

    Stability Ball Push-Up

    A. Start in plank position, hands slightly wider than shoulder-width apart, with toes on stability ball (as shown). 

    B. Bend elbows and lower chest toward floor, keeping ball as steady as possible (as shown), then press back up to start for one rep. Do 12 reps.

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  • Renegade Row

    Renegade Row

    A. Begin in plank position; hands on kettlebell handles, palms facing, feet on floor slightly wider than hip-width apart (as shown). *NOTE: The wider the stance, the easier the move.

    B. Keeping hips square, bend left elbow and pull kettlebell toward chest (as shown), then return to start. Repeat on opposite side for one rep. Do 12 reps

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  • Single-Leg Deadlift

    Single-Leg Deadlift

    A. Stand with feet together, arms at sides with a kettlebell in each hand, palms facing body (as shown).

    B. Hinge forward from hips, keeping back flat and bending left knee slightly, raising right leg behind you (think about pushing back foot against an imaginary wall to take pressure off your lower back) and lowering kettlebells toward floor (as shown), keeping shoulders back and down, then return to start for one rep. Do 12 reps. Switch sides; repeat.

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  • Single-Leg Kettlebell Row

    Single-Leg Kettlebell Row

    A. Stand on left leg, right leg extended behind you, foot flexed, a kettlebell in each hand, palms facing, right kettlebell on floor, left kettlebell hovering a few inches above floor (as shown)

    B. Bend left elbow and pull kettlebell toward left hip, keeping arm close to side and squeezing shoulder blade toward spine without shrugging shoulder (as shown), then return to start for one rep. Do 12 reps. Switch sides; repeat.

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  • Pike Push-Up

    Pike Push-Up

    A. Start in pike position with arms wider than shoulder-width apart, toes on stability ball (as shown).

    B. Bend elbows 90 degrees and lower head to floor (as shown), then press back up to start, keeping ball steady. Do 12 reps.

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  • Ab Wheel Rollout

    Ab Wheel Rollout

    A. Kneel on floor with an ab wheel in front of chest, back flat (as shown).

    B. Engage abs by squeezing glutes and tightening stomach (as if you're about to take a punch) and roll wheel forward as far as you can without rounding lower back (as shown), then roll back to start. Do 12 reps.

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  • Split Squat with Overhead Hold

    Split Squat with Overhead Hold

    A. Stand with legs about three feet apart, right leg in front of left, toes facing forward, right foot flat on floor, left heel raised; holding ViPR overhead, hands on either side of tube, palms facing (as shown).

    B. Lower into deep lunge, both knees bent 90 degrees, keeping ViPR straight (as shown) so hips and shoulders are aligned, then rise to return to start for one rep. Do 12 reps. Switch sides; repeat.

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  • Hip-Bridge Pullover

    Hip-Bridge Pullover

    A. Lie on back with knees bent, feet flat on floor about hips-width apart, hips lifted, with arms extended overhead holding kettlebell in each hand, palms up; kettlebells resting on floor (as shown).

    B. Engage abs and use chest to pull kettlebells forward until arms are extended over chest (as shown), then lower kettlebells back overhead to floor to return to start for one rep. Do 12 reps.

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