Day 4 of Week 3 has two sections. The first part is 24 minutes consisting of 8 exercises (50 seconds work, 10 seconds rest), repeated 3 times. The second section is a full body finisher designed to take 10-15 minutes. Equipment required: Heavy dumbbells (Christine uses 20lbs), a light set of dumbbells for shoulder raises (Christine uses 8lbs), and a chair or bench for step ups.