Week 2 - Move More Workouts
Week 2 Workouts
Keep pushing. Show up daily. You’ve got this!
DAY 6 (MONDAY)
Upper Body Push & Pull
Today’s upper body workout is brought to your by SUPERSETS. Super sets mean that you will be doing 2 exercises (in this case opposing muscle groups), for a given amount of sets and reps. I love using these with my strength and fat loss clients, because it is a great way to increase strength, muscle hypertrophy (commonly known as “toning”), and they make you feel empowered AF! Let’s get after it babes.
1. A pair of Dumbbells or anything with a little bit of weight
(olive oil bottles, wine bottles, get creative)
2. A chair or other elevated surface
3. Mat
4. Water
Superset 1 - 2 sets of 15 reps
Dumbbell Bent-over Flyes
Modification: Bodyweight Superman Swimmers
Dumbbell Rotational Push Press
Modification: Dumbbell Lateral raises
Superset 2 - 2 sets of 16 reps
Push-up to Side plank (8 each side)
Modification: Bodyweight Superman Swimmers
Dumbbell Upright Row to Shoulder Press + Calf Raise
Modification: Dumbbell Upright row to calf raise
Superset 3 - 2 sets of 16 reps
Dumbbell Front to Lateral Raises (8 each)
Single Arm Dumbbell Rows (16 each side)
BONUS: LOWER BODY FINISHER (:30 of Work / :15 Rest)
:30 Speed Squats
:30 Lunge Jumps
:30 Reverse Lunges
:30 Lunge Jumps
:60 Walkout plank or regular plank
DAY 7 (TUESDAY)
Legs + Booty + Core (AMRAP)
Is my body too bootylicious for you? Today we are working through two lower body and core interval sets. You will repeat complete each exercise for 40 seconds, resting for 20 seconds between each one. Aim to repeat each set 2-3 times. Per usual, this is YOUR workout. Make it work for you! For this workout, you’re going to need:
1. A pair of Dumbbells or anything with a little bit of weight
(olive oil bottles, wine bottles, get creative)
2. Mat
3. Water
Interval Set 1 - :40 work/ :20 rest x 2-3 Rounds
Dumbbell Deadlifts
Plank Hip Dips
Modification: Leave knee down when performing the side plank
Alternating Curtsy Lunges
Modification: Alternating Lateral Lunges
Toe Touches
Modification: Bodyweight Toe Touches
*Rest for 60-120 seconds between circuits
Interval Set 2 - :40 work/ :20 rest x 2-3 Rounds
Glute Bridge Walk-ins
Dumbbell Russian Twists
Jump Squats
Modification: Jump squat or bodyweight squats
Plank Walkout
Modification: Hold plank for :30
DAY 8 (WEDNESDAY)
Active Recovery
What is this Active Recovery business? Active recovery does NOT mean you are just sitting around doing nothing. It means you get to enjoy lower intensity movement like hiking, walking, biking, yoga, swimming, etc., in order to let the body take a rest and to repair those muscles you have been working so hard! Recovery days are also important to give the nervous system a break. If we go too hard, too fast, every single day, it will not only take a toll on your physical health, but it can also lead to Sympathetic Nervous System (Fight or Flight) overdrive! If we are in a constant state of fight or flight, our stress hormones can stay at higher levels, which can also lead to over-training. This will actually slow your progress in the long run. So know that you are doing your body a huge favor by taking a day off (well sort of, I still want you to move your body). Science says so!
DAY 9 (THURSDAY)
Full Body Strength
My favorite day! I love full body days. Today’s workout will be doing two 10 minute, full body AMRAP rounds! Take your time, remember to make this your own workout, and let’s get to it!
1. A pair of Dumbbells or anything with a little bit of weight
(olive oil bottles, wine bottles, get creative)
2. Chair or other elevated surface (to step up on)
3. Mat
4. Water
AMRAP 1 - 10 Minutes
12 Single Arm Push Press
24 Knee to Elbow Plank
Modification: Plank with knee drive or plank from the knees
12 180 Degree Jump Squats
Modification: Bodyweight squats
AMRAP 2 - 10 Minutes
12 Single Arm Kettlebell Swings (each side)
Modification: Dumbbell Deadlift
12 Cross-over Push ups
Modification: Wall or knee push ups
6 Get up Sit ups (6 each side)
Modification: Regular sit up or crunches
DAY 10 (FRIDAY)
Yoga + LISS (Low Intensity Steady State)
Today is another active recovery day. I encourage you do some light stretching, yoga, and/or foam rolling. I have included a few links to my favorite yoga YouTube channels below. Remember, recovery time is as important as the workouts, because it allows the body time to recover and repair the muscles. Embrace the rest days! They aren’t holding you back, they are actually increasing the likelihood of sticking to these 30 days. #consistencynotperfection!
SALLY’S FAVORITE YOGA CHANNELS
Yoga with Adrienne
Sarah Beth Yoga
Boho Beautiful
DAY 11 (SATURDAY)
Full Body AMRAP
Hey there Weekend Warrior! Let’s get this super quick full body day in. You are killing it with your consistency, by the way! Let’s get sweaty, and then go enjoy the weekend. Today you are working through 6-minute AMRAPS. Set the timer for 6 minutes, and perform the designated exercises with as little rest as possible between exercises and sets. If you are just starting, either perform less reps, use lower weight or set your timer for only 4 or 5 minutes. Per usual, this is YOUR workout. Make it work for you! For this workout, you’re going to need:
1. A pair of Dumbbells or anything with a little bit of weight
(olive oil bottles, wine bottles, get creative)
2. Chair or other elevated surface (to step up on)
3. Mat
4. Water
AMRAP 1 - 5 Minutes
12 Squat + Dumbbell Hammer Curl to Press
Modification: Squat to bicep curl
12 Dumbbell Tricep Press
12 Lunge Jumps (6 each side)
Modification: Alternating reverse lunges
*Rest for 60-120 seconds between circuits
AMRAP 2 - 5 minutes
12 Touchdown Squats
Modification: Bodyweight sumo squats
12 Bent-over rows
12 Cross-body Planks (12 each side)
DAY 12 (SUNDAY)
Sunday Funday - Enjoy the heck out of it!
Enjoy your Sunday! Choose your own adventure - yoga, hiking, biking, walking, jogging, full blown rest day, climbing, etc. Whatever you decide, just make sure it’s something you enjoy. The more often you choose to do activities you love, the more likely you are to stick to your physical activity goals. Have a blast, and don’t forget to share what you did for your “Sunday Funday” in the Sally Mae Facebook Community!
*Please listen to your body in each workout, and modify by regressing the exercise when necessary. It is crucial that you use proper form for every exercise. Do not try to muscle through any of them, especially if you are just beginning. If you maintain proper form for each exercise, you will see improvements and strength gains much more quickly than if you were to attempt to perform a more advanced exercise with improper form!