WATCH: 30 Day Bikini Body Blitz: The Week 3 Workout

We can hardly believe it ourselves, but suddenly we're three weeks into the HerFamily.ie 30 Day Bikini Body Blitz with Body Project fitness guru Gillian Hynes. The HerFamily team have been following the programme to the letter, and we're already feeling lighter and looser-of-trouser after only 14 days. This week we'll be kicking our efforts up a notch and doing the workout daily with no breaks. Who's with us? The workout Do one set of each exercise in the sequence, then repeat for your prescribed number of rounds: BEGINNERS: 30 seconds each station x 5 rounds INTERMEDIATE: 45 seconds at each station x 6 - 7 rounds https://www.youtube.com/watch?v=cIis9WNTg0Y Low pulsing Split squat - targets upper legs* Step 1: Start from standing, feet at hip distance Step 2: Stride one leg forward and lower to hover the rear knee just above the floor Step 3: Lift and lower in a pulsing motion Step 4: Switch legs to repeat on the other side *Beginners - 15 seconds each side *Intermediate - 20 seconds on each side Raised single leg split squat - targets upper legs* Step 1: Step one foot onto a raised platform Step 2: Slowly lower the rear knee to just above the floor, keeping front heel planted Step 3: Press through the front heel to return to the Step 4: Repeat on same side *Beginners - 15 seconds each side *Intermediate - 20 seconds on each side Jumping lunge - targets butt and legs  Step 1: From standing, stride one leg forward into high lunge position Step 2: Drop downwards and spring from the mat, switching legs mid air Step 3: Land and lower to spring again Single leg hip extension - targets butt and legs* Step 1: Lying on your back, legs close together, knees bent Step 2: Press to lift the hips from the mat Step 3: Lift one foot from the mat, keeping knees level Step 4: Hold *Beginners - 15 seconds each side *Intermediate - 20 seconds on each side Chest press - targets chest Step 1: Lying on your back, holding dumbbells, elbows straight out from the shoulders Step 2: Press the weights together directly above the chest Step 3: Slowly lower the weights back to the start position Tricep kickback into press - targets triceps and shoulders Step 1: From standing, holding dumbbells, tilt forward from the hips, arms at 90 degrees Walking plank* - targets core and upper body Step 1: Lying on your front, elbows below shoulders, toes curled under Step 2: Press into low plank Step 3: Walk onto one hand and then the other rising to high plank Step 4: Return to one forearm then the other to return to low plank Watchpoint! If the walking plank is too difficult, stay in low plank instead Side plank - targets obliques* Step 1: Lying on your side, elbow below shoulder, legs one on top of the other, abs tightened Step 2: Press into the forearm and feet to lift the hips off of the mat Step 3: Hold Watchpoint! If the full plank is too difficult, modify it by bending your legs to 45 degrees at the knee (keeping heels in line with tailbone) *Beginners - 15 seconds each side *Intermediate - 20 seconds on each side