Week 3 Workout 5: Shoulders
December 3, 2016
Week 3 Workout 3: Triceps & Biceps
December 3, 2016

Week 3 Workout 4: Legs

Follow this Do Work legs home workout to add some size and strength to your lower body!

Warm your body up with a 10-15mins dynamic warmup (think stretching or walk up and down the stairs) before starting the workout below. Perform each exercise according to the instruction, and rest 1-2mins between sets. Cool down with 5mins stretching or foam rolling after finishing all exercises.

Perform 25 reps of each exercise with NO rest in between.
Try to do as many rounds as possible within 20mins and record number of rounds finished.

EXERCISE 1   STEP FORWARD LUNGES   x   25 reps each leg

  1. Stand up straight with your feet hip-width apart.
  2. Take a moderate-length step forward with one foot, descending until your rear knee nearly touch the floor. Your front knee should bend about 90 degrees. Keep your upper body upright and pause briefly at this position.
  3. Push back from your forward foot and return to the starting standing position.
  4. Repeat the same motion on the opposite side.
  5. Repeat and perform 25 reps on each leg.

Alternative: Perform with dumbbells for additional challenge

EXERCISE 2   STEP BACKWARD LUNGES   x   25 reps each leg

  1. Start in a standing position with your hands on your sides. Keep your chest up and your feet shoulder-width apart.
  2. Take a step to the rear and bend your knees to lower your body. Descend until your knee of the back leg nearly touch the ground. Use a slow and controlled motion, and make sure the knee stays in line with the foot while taking a brief pause.
  3. Return to the standing position. Repeat the same motion with the other leg.
  4. Repeat and perform 25 reps on each leg.

Alternative: Perform with dumbbells for additional challenge

EXERCISE 3    SQUAT JUMPS   x 25 reps

Air squat down

Jump Squat up

  1. With your head up and feet at shoulder width, squat down until your upper thighs are parallel to the floor. This will be your starting position.
  2. Press with the ball of your feet, jump straight up in the air as high as possible.
  3. Immediately bring your body back to the starting squat position once landed.
  4. Repeat and perform 25 repetitions.


EXERCISE 4   FRONT PLANK   :   30 seconds



  1. Face down on a yoga mat, supporting your weight on your toes and your hands.
  2. Bend your arm and lower your body to shift your body weight to your elbows.
  3. Keep your body straight at all times and hold this position for 30 seconds.


Now repeat the entire circuit and try to finish as many rounds as you can in 20mins. Don’t forget to record and share with us numbers of rounds you finished! 

What a good heart pumping session! Now cool down on a foam roller or stretch on a yoga mat. Remember to feed your muscles with a tasty protein shake!


In my work and personal life I live by the motto “do work, feel good”, and I wish to share it with you to improve both of your physical and mental strength. I have been working with a diverse range of clients in Renton and Seattle area for more than 8 years. I have had clients with amazing transformations and took their fitness to the next level. Before sharing my enthusiasm in fitness with others, I have been an athlete in football, basketball, rugby, and track. I have also won several titles in men’s physique competitions, and currently model for Nike. You will be my focus when training with me. I will hold you accountable and we will do work! I will support you through your fitness journey. I will pair many training concepts with your session to make it constantly challenging and fun. You will be stronger, physically and mentally. Certifications: NASM, ACE, NFPT. For better guidance contact me: Noah Bartholomew 425.591.3050 noah@doworkseattle.com Performance Coach