Foundation • Flow • Forge | Week 3 Day 2 | Upper Body + Core

Welcome to Week 3 Day 2 of Foundation • Flow • Forge! 🔥 Today we’re focusing on upper body + core with stability work, Animal Flow, and a dumbbell Forge. In Foundation, we take our holds and add movement. In Flow, we continue practicing our Jumping Side Kickthrough, progress to Full Scorpion, and work on our Traveling Beast Box before putting everything together in a 3-minute flow. Then we finish with four rounds of dumbbell upper-body + core work. ⏱️ TIMESTAMPS 0:00 Intro 10:47 Warm-Up 15:58 FOUNDATION — Hold → Move FOUNDATION — HOLD → MOVE 2 rounds :30 Lateral Raise Hold → :30 Lateral Raises :30 Forearm Plank Hold → :30 Plank Hip Dips FLOW — MOVE 9 minutes 2 rounds: 1:00 Jumping Side Kickthrough 1:00 Full Scorpion 1:00 Traveling Beast Box Then finish with a 3-minute continuous Animal Flow connecting the movements we’ve been building. FORGE — BUILD 45 sec work / 15 sec transition × 4 rounds Alternating Dumbbell Snatches Renegade Rows Dumbbell Tuck-Ups Supermans Grab a few dumbbell options if you have them so you can adjust your weight from exercise to exercise. Work at your own pace, modify when you need to, and focus on controlled, quality movement. HOLD. MOVE. BUILD. 🔥 #FoundationFlowForge #UpperBodyWorkout #CoreWorkout #DumbbellWorkout #AnimalFlow #FunctionalFitness #StrengthTraining #HomeWorkout #FitnessOver40 #LynsayTries