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Lift and Burn - Season 3
Intro

Lift and Burn - Season 3

15 Sessions
Sessions in this pack
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Lift & Burn S3: Day 1

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54 Min

Week 1 | Day 1 After two power-packed seasons, coach Nitheesh Ballal is back with Lift and Burn series. This season it's all about progressive overload and learning newer movements and upping your fitness game. So are you ready to Lift and Burn with coach Nitheesh? Main Workout Block 1: Every 4 mins for 4 Rounds - 9/12/15 DB Split Squats (each side) - 9/12/15 Good Mornings Block 2: Every 3:00mins for 3 Rounds - 10/10 ATG Split Squats - 15 Seated DB Calf Raises Connect with Nitheesh on Instagram @nitheeshnb

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Lift & Burn S3: Day 2

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52 Min

Week 1 | Day 2 After two power-packed seasons, coach Nitheesh Ballal is back with Lift and Burn series. This season it's all about progressive overload and learning newer movements and upping your fitness game. So are you ready to Lift and Burn with coach Nitheesh? Main Workout Block 1: Every 3 mins for 5 Rounds - 9/12/15 Hand Release Push Ups - 6/9/12 Banded SA DB Rows Block 2: 4 mins AMRAP; 2 Rounds - 8 DB Cleans - 12 DB Push Press - 16 Wtd Russian Twists Connect with Nitheesh on Instagram @nitheeshnb

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Lift & Burn S3: Day 6

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53 Min

Week 2 | Day 1 After two power-packed seasons, coach Nitheesh Ballal is back with Lift and Burn series. This season it's all about progressive overload and learning newer movements and upping your fitness game. So are you ready to Lift and Burn with coach Nitheesh? Main Workout Block 1: Every 4 mins for 4 Rounds - 12/15/18 DB Lunges (each side) - 12/15/18 Banded Deadlifts Block 2: Every 3 mins for 3 Rounds - 12/12 Single Leg Calf Raise - 18 Toe Raises Connect with Nitheesh on Instagram @nitheeshnb

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Lift & Burn S3: Day 7

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50 Min

Week 2 | Day 2 After two power-packed seasons, coach Nitheesh Ballal is back with Lift and Burn series. This season it's all about progressive overload and learning newer movements and upping your fitness game. So are you ready to Lift and Burn with coach Nitheesh? Main Workout Block 1: Every 3 mins for 5 Rounds - 9/12/15 Banded DB Floor Press - 9/12/15 Split Stance SA Row Block 2: 4 mins AMRAP; 2 Rounds - 18 DB Snatches - 12 Burpees - Rest 2:00 Connect with Nitheesh on Instagram @nitheeshnb

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Lift & Burn S3: Recovery

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50 Min

Week 2 | Day 3 After two power-packed seasons, coach Nitheesh Ballal is back with Lift and Burn series. This season it's all about progressive overload and learning newer movements and upping your fitness game. So are you ready to Lift and Burn with coach Nitheesh? Main Workout Block 1: 3 sets, Hold each position for 30 secs - Standing Hamstring Stretch - Lizard (R/L) - Scorpion (R/L) - World greatest stretch (R/L) - Downward Dog Calf Switches - Cobra - Pigeon (R/L) - Kneeling Bridge - Kneeling Trap Stretch (R/L) - Armless Prayer - Standing Hamstring Stretch Connect with Nitheesh on Instagram @nitheeshnb

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Lift & Burn S3: Day 9

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50 Min

Week 2 | Day 4 After two power-packed seasons, coach Nitheesh Ballal is back with Lift and Burn series. This season it's all about progressive overload and learning newer movements and upping your fitness game. So are you ready to Lift and Burn with coach Nitheesh? Main Workout Block 1: Every 4 mins for 4 Rounds - 12/15/18 DB Split Stance Good Mornings (each side) - 12/15/18 Goblet Cyclist Squats Block 2: 12-9-6/15-12-9/21-15-9 -Dual DB Swing - Alt Leg V-Ups - 50 DU after every round Connect with Nitheesh on Instagram @nitheeshnb

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Lift & Burn S3: Day 10

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50 Min

Week 2 | Day 5 After two power-packed seasons, coach Nitheesh Ballal is back with Lift and Burn series. This season it's all about progressive overload and learning newer movements and upping your fitness game. So are you ready to Lift and Burn with coach Nitheesh? Main Workout Block 1: Every 3 mins for 5 Rounds - 9/12/15 SA Z Press - 9/12/15 Snow Angels Block 2: Every 3 mins for 3 Rounds - 15 Zottoman Curl - 21 DB Kickbacks Connect with Nitheesh on Instagram @nitheeshnb

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Lift & Burn S3: Day 11

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50 Min, 15 Jul 5:00 AM

Week 3 | Day 1 After two power-packed seasons, coach Nitheesh Ballal is back with Lift and Burn series. This season it's all about progressive overload and learning newer movements and upping your fitness game. So are you ready to Lift and Burn with coach Nitheesh? Main Workout Block 1: Every 3:30 mins for 4 Rounds - 15/18/21 DB Static Overhead Lunges (each side) Block 2: Every 3:30 mins for 3 Rounds - 9/9 Donkey Calf Raise - 15 DB Deadlifts - 21 Goblet Cyclist Squats Connect with Nitheesh on Instagram @nitheeshnb

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Lift & Burn S3: Day 12

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50 Min, 16 Jul 5:00 AM

Week 3 | Day 2 After two power-packed seasons, coach Nitheesh Ballal is back with Lift and Burn series. This season it's all about progressive overload and learning newer movements and upping your fitness game. So are you ready to Lift and Burn with coach Nitheesh? Main Workout Block 1: Every 3 mins for 5 Rounds - 9/12/15 Hand Release Push Ups - 6/9/12 Renegade Rows Block 2: 4 mins AMRAP; 2 Rounds - 9 Hang DB Cleans - 15 DB Push Press - 21 DB Plank Pass throughs - Rest 2:00 Connect with Nitheesh on Instagram @nitheeshnb

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Lift & Burn S3: Recovery

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50 Min, 17 Jul 5:00 AM

Week 3 | Day 3 After two power-packed seasons, coach Nitheesh Ballal is back with Lift and Burn series. This season it's all about progressive overload and learning newer movements and upping your fitness game. So are you ready to Lift and Burn with coach Nitheesh? Main Workout Block 1: 3 sets, Hold each position for 30 secs - Cobra - Downward Dog - Cat Camel - Puppy Dog - Kneeling Wrist Stretch - Armless Prayer - Seated Pec Stretch - Lying Bridge - Deltoid Stretch - Trap Stretch - 90/90 stretch - Cobra Connect with Nitheesh on Instagram @nitheeshnb

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Lift & Burn S3: Day 14

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50 Min, 18 Jul 5:00 AM

Week 3 | Day 4 After two power-packed seasons, coach Nitheesh Ballal is back with Lift and Burn series. This season it's all about progressive overload and learning newer movements and upping your fitness game. So are you ready to Lift and Burn with coach Nitheesh? Main Workout Block 1: Every 4 mins for 4 Rounds - 15/18/21 Stiff Legged Deadlift - 15/18/21 Bulgarian Split Squat (each leg) Block 2: - 21-15-9 Wtd Step Ups (each leg) - 63-45-27 DU Connect with Nitheesh on Instagram @nitheeshnb

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Lift & Burn S3: Day 15

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50 Min, 19 Jul 5:00 AM

Week 3 | Day 5 After two power-packed seasons, coach Nitheesh Ballal is back with Lift and Burn series. This season it's all about progressive overload and learning newer movements and upping your fitness game. So are you ready to Lift and Burn with coach Nitheesh? Main Workout Block 1: Every 3 mins for 5 Rounds - 12/15/18 Seated Arnold's Press - 4/5/6 ATYT Block 2: Every 3 mins for 3 Rounds - DB 21 - 21 DB Tricep Extension Connect with Nitheesh on Instagram @nitheeshnb

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Lift & Burn S3: Day 5

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50 Min

Week 1 | Day 6 After two power-packed seasons, coach Nitheesh Ballal is back with Lift and Burn series. This season it's all about progressive overload and learning newer movements and upping your fitness game. So are you ready to Lift and Burn with coach Nitheesh? Main Workout Block 1: Every 3 mins for 5 Rounds - 6/9/12 SA DB Press - 9/12/15 ATYT Block 2: Every 3 mins for 3 Rounds - 10/10 Alt DB Curl - 15 Sphinx Push Ups Connect with Nitheesh on Instagram @nitheeshnb

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Lift & Burn S3: Day 4

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49 Min

Week 1 | Day 5 After two power-packed seasons, coach Nitheesh Ballal is back with Lift and Burn series. This season it's all about progressive overload and learning newer movements and upping your fitness game. So are you ready to Lift and Burn with coach Nitheesh? Main Workout Block 1: Every 4 mins for 4 Rounds - 9/12/15 DB Split Stance Deadlifts (each side) - 9/12/15 Goblet Squats Block 2: 4 mins AMRAP; 2 Rounds - 12-9-6/15-12-9/21-15-9 SA Overhead Lunges - 4-3-2/5-4-3/6-5-4 Glute Bridge March Connect with Nitheesh on Instagram @nitheeshnb

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Lift & Burn S3: Recovery

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50 Min

Week 1 | Day 4 After two power-packed seasons, coach Nitheesh Ballal is back with Lift and Burn series. This season it's all about progressive overload and learning newer movements and upping your fitness game. So are you ready to Lift and Burn with coach Nitheesh? Main Workout Block 1: 3 sets, Hold each position for 30 secs - Puppy Pose - Lat Stretch in Puppy Pose - Armless Prayer - Downward Dog to Cobra - Downward Dog Calf Switches - Samson Stretch (R) - Couch Stretch (R) - Squat Reach - Samson Stretch (L) - Couch Stretch (L) - Squat Reach - Child's Pose Connect with Nitheesh on Instagram @nitheeshnb

About this pack

Lift and Burn - Season 3