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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