Week 2 Workouts
DAY 1 - FULL BODY (WORKOUT A)
Equipment Needed:
Dumbbells
bench
mat
Bands with Handles
Booty Band
FULL BODY WORKOUT A
Dynamic Warmup
*Complete each dynamic warm-up exercise back-to-back. Do 10 repetitions of each for 1 round.
1a. Walking pull-back butt kick
1b. Walking Spiderman (10 each side)
1c. Forward lunge with overhead reach (10 each side)
1d. Walking Knee to Chest (10 each side)
1e. Arm circles (10 forward and 10 backwards)
SUPERSET 1 (3x10-12 reps)
*Complete 3 sets of 10 to 12 repetitions of each exercise consecutively. Rest 60 to 90 seconds between each set. Once you have completed all three sets, move on to the next tri-set of exercises.
1a. Dumbbell Bench Press (Two 15lb or 25lb dumbbells)
1b. Lateral Lunge to Single Arm Dumbbell Shoulder Press (Stay on the same side for 10 to 12 reps, then repeat on the other side; One 15lb Dumbbell)
TRI-SET 2 (3x10-12 reps)
*Complete 3 sets of 10 to 12 repetitions of each exercise consecutively. Rest 60 to 90 seconds between each set. Once you have completed all three sets, move on to the final superset.
2a. Dumbbell Romanian Deadlift to Squat (Two 15lb or 25lb dumbbell; one RDL + one Squat = one rep)
2b. Dumbbell Bent Over Wide Row (Two 12 or 15lb dumbbells)
2c. Dumbbell Straight LegPulse Crunch (One 25lb Dumbbell)
SUPERSET 3 (:45 Work/ :20 Rest x 2 rounds)
*Complete a total of 2 rounds. Perform each exercise for 45 seconds, resting 20 seconds between each. Rest 60 to 90 seconds between each set. Once you have completed both sets, move on to your metabolic conditioning finisher.
3a. Banded In and Out Jump Squats (Booty Band)
3b. Banded Shoulder Press (20lb to 20lb resistance band)
FINISHER: TABATA (:20 Work/:10 Rest x 4 rounds)
*Perform each exercise for 20 seconds, resting for 10 seconds between each. Complete 4 total rounds (4 minutes). exercises back-to-back. Do each exercise for 30 seconds each, with no rest between exercises. Complete 2-3 rounds, resting 1-2 minutes between each round.
1a. Quick Feet
1b. Cross-over Mountain Climbers
FOLLOW ALONG STRETCHING VIDEO FOR OPTIMAL RECOVERY!
DAY 2 - FULL BODY (WORKOUT B)
Equipment Needed:
Dumbbells
Resistance bands with handles + Door anchor (or strong odject to secure it to)
mat
FULL BODY WORKOUT B
Dynamic Warmup
*Complete each dynamic warm-up exercise back-to-back. Do 10 repetitions of each for 1 round.
1a. Walking pull-back butt kick
1b. Walking Spiderman (10 each side)
1c. Forward lunge with overhead reach (10 each side)
1d. Walking Knee to Chest (10 each side)
1e. Arm circles (10 forward and 10 backwards)
SUPERSET 1: CORE TRAINING
*Complete 3 sets of 8-10 repetitions of each exercise consecutively. Rest 60 to 90 seconds between each set. Once you have completed all three sets, move on to the next circuit of exercises.
1a. Resistance Band Plank Row (40lb resistance band secured to door (low position) or sturdy object; 8-10 reps each side)
1b. Banded Plank Twist (30 to 40lb resistance band secured to door or sturdy object (chest height); perform 8-10 reps each side)
CIRCUIT 2: RESISTANCE TRAINING
*Complete 3 sets of 12-15 repetitions of each exercise consecutively. Rest 60 to 90 seconds between each set. Once you have completed all three sets, move on to the next circuit of exercises.
2a. Single Arm Dumbbell Bench Row (One 15 or 25lb dumbbell)
2b. Dumbbell Single Leg Step-up (Two 10lb dumbbells held at your sides; 12 -15 reps each)
2c. Hands Elevated Pushup (Elevated hands on bench or other elevated surface like a table or sturdy chair)
3c. Squat Hold Dumbbell Punches (Two 8lb dumbbells)
SUPERSET 3: ISOLATION EXERCISES (2x :45 Work/:20 Rest)
*Complete a total of 2 rounds. Perform each exercise for 45 seconds, resting 20 seconds between each. Rest 60 to 90 seconds between each set. Once you have completed both sets, move on to your metabolic conditioning finisher.
3b. Dumbbell T Raises (Two 8 or 10lb dumbbells)
FINISHER: ISOMETRIC HOLDS
*Perform each exercise for 40 seconds, resting minimally between each exercise. Complete 2 total rounds.
Isometric Lunge Hold (:30 each side)
DAY 3 - FULL BODY HIIT (WORKOUT C)
Equipment Needed:
Dumbbells
mat
FULL BODY WORKOUT C
Dynamic Warmup
*Complete each dynamic warm-up exercise back-to-back. Do 10 repetitions of each for 1 round.
1a. Runners lunge to hamstring stretch (5 each side)
1b. Walking Spiderman (5 each side)
1c. Forward lunge with overhead reach (10 each side)
1d. Dynamic Quad Stretch (10 each side)
1e. Scapular Slides (10 slides)
ROUND 1: Power
*Complete the exercise for 40 seconds. Repeat the exercise for a total of 4 sets. Rest 60 to 90 seconds between each set. Once you have completed all 4 sets, move on to the next round.
Dumbbell Squat Curl to Press (Two 15lb dumbbells)
ROUND 2: Speed
*Complete the exercise for 30 seconds. Repeat the exercise for a total of 4 sets. Rest 60 to 90 seconds between each set. Once you have completed all 4 sets, move on to the next round.
Power jump squats (bodyweight only)
ROUND 3: HIIT
*Complete each exercise for 30 seconds, resting 15 seconds between each exercise. Complete this round 3 times, and rest 60 to 90 seconds between each set. Once you have completed all 3 sets, move on to the finisher round.
Dumbbell front to lateral raises (A set of 8 or 10lb dumbbells)
DB bent over row (A set of 15 or 20lb dumbbells)
Dumbbell squat jack (One 15lb dumbbell)
Plank dumbbell slides (One 10lb dumbbell)
Plank jacks (bodyweight only)
FINISHER
*Hold a 2-minute plank!