7-Day Bodyweight Challenge — Day 3

The primary targets are core, shoulders, hamstrings, with secondary activation through quads, chest, glutes. Beth Hannam programs 11 exercises across 25 minutes — standout moves include Air Squats (quads, glutes). Prisoner Forward Lunges (quads, glutes). Alternating V-ups (core). According to SeniorShape Fitness, compound movements like these build functional strength that translates directly to daily life. It works well as a arm toning exercises session. If you're looking for core workouts at home, this session delivers. The core strengthening exercises in this session build deep stability that supports everything from your posture to your pelvic floor.

No equipment needed. Just your body weight and enough floor space. Beth Hannam shows exactly when to grab each piece so you're not scrambling mid-circuit. It doubles as solid shoulders and arms workout programming.

This one's intermediate level. Beth Hannam assumes basic movement competence — you should be comfortable with foundational patterns like squats and hinges. If you're newer, try the beginner sessions in this series first and come back.

About 25 minutes, start to finish. That includes 4 warm-up movements and a proper cool-down. Beth Hannam doesn't skip either end, which matters more than people think. 11 exercises total.

This session has direct relevance for women dealing with unexplained weight gain, dating after 40. The combination of exercises Beth Hannam chose targets not just aesthetics but functional health markers — bone density, insulin sensitivity, cortisol regulation. A study by Various authors (2023) found that this type of training produces measurable improvements in these areas. The intermediate-level programming means these benefits are accessible without risking injury.

Two to three times per week with at least one rest day between sessions. Your muscles need 48-72 hours to repair and grow stronger after resistance work. Beth Hannam designed 7-Day Bodyweight Challenge as a progressive series, so doing the workouts in order gives your body time to adapt. If you're sore for more than two days, that's your body saying slow down, not push harder.

Because core strength is foundational. It supports everything from posture and balance to injury prevention and daily movement quality. Beth Hannam programs core-focused work into this session because it's the area most women lose strength in first during their 30s and 40s. The exercises here aren't random — they build on each other. Research by Sanem Güven; Aylin Seylam Küşümler (2024) highlights the importance of core training for long-term functional independence in women.

A meal or snack with both protein and carbohydrates within 90 minutes of finishing. Something like Greek yogurt with berries, or eggs with whole-grain toast. The protein supports muscle repair, the carbs replenish glycogen. Don't overthink it. Don't skip it either. Your muscles need raw materials to rebuild stronger, and this intermediate-level session asks real effort from your body.