{"id":1650,"date":"2025-03-17T10:53:17","date_gmt":"2025-03-17T10:53:17","guid":{"rendered":"https:\/\/movewithnicole.com.au\/blog\/introducing-the-3-day-split-with-autumn-calabrese.html"},"modified":"2025-03-17T10:53:17","modified_gmt":"2025-03-17T10:53:17","slug":"introducing-the-3-day-split-with-autumn-calabrese","status":"publish","type":"post","link":"https:\/\/ozhelp.org.au\/blog\/health\/introducing-the-3-day-split-with-autumn-calabrese.html","title":{"rendered":"Introducing the 3-Day Split with Autumn Calabrese!"},"content":{"rendered":"<p>Who says you need to exercise every day to see results? With Autumn Calabrese\u2019s new 3 Day Split miniprogram, you can torch fat and increase total-body strength and stamina in just 30 to 50 minutes a day, three days a week. By the end of the 4 weeks, you\u2019re going to be feeling unstoppable.<\/p>\n<h2>Why should I try 3 Day Split?<\/h2>\n<\/p>\n<p>3 Day Split is a mini-program designed for anyone who wants to get full-body results with just three 30- to 50-minute workouts per week. Whether you\u2019re just getting into working out or continuing a long exercise journey, Autumn\u2019s signature coaching style will keep you motivated to push through each move, sweat it out, and reach your goals.<\/p>\n<h2><strong>Free 3 Day Split Workout<\/strong><\/h2>\n<p><iframe title=\"Free 50-Minute Total Body Strength Workout | Official 3 Day Split Sample Workout\" width=\"1290\" height=\"726\" src=\"https:\/\/www.youtube.com\/embed\/bz6_mVhqUDk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p><span style=\"font-weight: 400;\">Try the first workout from the program (Power Sculpt) for a total-body workout that revs up your metabolism while building strength all over.<\/span><\/p>\n<p>Want more? OzHelp Previews offers 130+ FREE workouts that range from strength training and cardio to yoga, Pilates, and barre.<\/p>\n<h2>What are the workouts like?<\/h2>\n<p>For four weeks, you\u2019ll do 3 simple yet effective workouts each week that will help you get results. Getting started with 3 Day Split is easy \u2014 all you need is a set of dumbbells. Autumn works your entire body with 6 different workout types:<\/p>\n<ul>\n<li><strong>Build Up:<\/strong> You\u2019ll focus on your shoulders, arms, chest, and back, plus active cardio recovery intervals, to optimize muscle growth and endurance.<\/li>\n<li><strong>Base Camp:<\/strong> It\u2019s just 5 moves and 3 rounds to target your glutes, hamstrings, quads, and calves. Get ready for your lower body to burn.<\/li>\n<li><strong>Front Focused:<\/strong> Heavier weights target your front-facing muscles \u2014 especially your chest, biceps, and quads \u2014 before ending with a core-carving finisher.<\/li>\n<li><strong>Rear View:<\/strong> Shift your focus to the backside of your body with exercises that spotlight your \u201cposterior chain,\u201d helping you build strength, power, and stability that translate far beyond your workouts.<\/li>\n<li><strong>Power Sculpt:<\/strong> The combo moves in this workout engage multiple muscles across multiple joints for a total-body resistance workout that revs your metabolism while building strength all over.<\/li>\n<li><strong>High 5\u2019s Cardio:<\/strong> Put your dumbbells aside for this bodyweight-only cardio session. Two circuits of five moves will leave you sweaty, smiling, and feeling stronger than ever.<\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<h2>Who is Autumn Calabrese?<\/h2>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone wp-image-141138\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2021\/11\/BODCast-Explainer.960.jpg\" alt=\"Autumn Calabrese on the OzHelp set\" width=\"700\" height=\"350\" srcset=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2021\/11\/BODCast-Explainer.960.jpg 960w, https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2021\/11\/BODCast-Explainer.960-715x358.jpg 715w, https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2021\/11\/BODCast-Explainer.960-394x197.jpg 394w, https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2021\/11\/BODCast-Explainer.960-340x170.jpg 340w\" sizes=\"(max-width: 700px) 100vw, 700px\" title=\"\"><\/p>\n<p>Super Trainer Autumn Calabrese is the creator of 3 Day Split, 4 Weeks For Every Body, and 21 Day Fix, as well as other breakthrough fitness programs, the nutrition program The 4 Week Gut Protocol, FIXATE, and the Portion Fix eating plan. She\u2019s a certified holistic health coach through the Institute of Integrative Nutrition and has held certifications from NASM and AFPA.<\/p>\n<h2>Where can I access the mini-program and when is it available?<\/h2>\n<p>3 Day Split is available now on OzHelp! Use your active OzHelp Subscription to access it from the Programs page.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Who says you need to exercise every day to see results? With Autumn Calabrese\u2019s new 3 Day Split miniprogram, you can torch fat and increase total-body strength and stamina in just 30 to 50 minutes a day, three days a week. By the end of the 4 weeks, you\u2019re going to be feeling unstoppable. Why [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1652,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[154],"class_list":["post-1650","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","tag-sample-workout"],"blocksy_meta":[],"_links":{"self":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/1650","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/comments?post=1650"}],"version-history":[{"count":0,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/1650\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/media\/1652"}],"wp:attachment":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/media?parent=1650"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/categories?post=1650"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/tags?post=1650"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}