WEEK - 2 WORKOUT SCHEDULE

 

Week 2 - Workouts

 

Monday

Warm-up – 1 mile run/jog-up

Arm/ab routine

Cool down & stretch

 

Tuesday

Warm-up – 1 mile run/jog

Leg/ab routine

Cool down & stretch

 

Wednesday

2 mile walk – 12% incline/3.6-4.0 mph

200 reps - assorted abs of choice

Cool down & stretch

Thursday

OFF DAY

 

Friday

Repeat arm day (Same as Monday)

Saturday

Repeat leg day (Same as Tuesday)

 

Sunday

3 mile run for time - *pace and speed will vary*

Cool down & stretch

 

 

ARMS & ABDOMINALS

- Lateral raisers – front  

 

- Burpees (AKA – KILLERS)

 

- Tricep dips with chair (weight or no weight)

- Bicep curls with bar (add weight as needed)

 - Alternating rower push-ups

 - Flies

- Mountain Climbers

- Plank

- Bicycles

* Do EACH exercise for 1 minute continuously with only 30-40 second rest intervals

* Repeat this routine TWICE

*Make sure you are breathing through the exercises properly and taking water breaks during your rests

- Cool down & stretch

 

 LEGS & ABDOMNALS

 -Lateral side steppers (with exercise band)

 

- Squats jumps

- Wall sit

- Single leg dead lifts (with or without free weights)

 

- Sumo squats w/ bar (add weight as needed)

- Pulsing lunges (bottom halves) - switch legs each rotation

- Flutter kicks

- Double leg lifts (flat on back)

- Sit-ups

* Do EACH exercise for 1 minute continuously with only 30-40 second rest intervals

* Repeat this routine TWICE

*Make sure you are breathing through the exercises properly and taking water breaks during your rests

- Cool down & stretch