Let the SWEAT continue! Week 2 workouts alternate Lower/Full/Upper/Full just like Week 1 to keep you in your rhythm and your workouts balanced and effective. More interval style training methods are in play this week, I encourage you to work hard and rest well to maximize your workouts. Modifications are below, use ‘em if you need ‘em.

-> CLICK ON THE WORKOUT BELOW TO JUMP TO IT:

WORKOUT 1 // LOWER BODY HIRT + AB FINISHER

WORKOUT 2 // FULL BODY STRENGTH + CONDITIONING

WORKOUT 3 // UPPER BODY + CORE

WORKOUT 4 // FULL BODY HIRT

NO JUMPING CARDIO/HIGH INTENSITY MODIFICATIONS

TAKE ME BACK TO THE 4 WEEK KICKSTART HOME PA

MODIFICATIONS:

Jumping Exercises: take the jump out

Plank Position Exercises: do them from your knees vs. feet

Weighted Exercises: use lighter weight or body weight

Time/Rest Ratio: If you need rest/more rest take it! Examples:

• If the workout indicates 30 sec. work, 0 rest - add in 15 sec. rest after each exercise for example.

• If 45 sec. of work/15 sec. rest is too long, turn the workout into 40/20 or 30/15.

REMINDER:

WARM UP before your workout / STRETCH after.

WARM UP: Keep it simple, move your body for 5-8 minutes before you dive into your workout. Mix together movements for 30 seconds each like ghost skipping on the spot, dance around the room, jumping jacks, air squats, push ups, planks, sit ups, shoulder + hip rolls. There’s no wrong movement, just get your heart rate up, stretch things that feel tight and play your favorite tunes! STRETCH after your workout for a minimum of 5 minutes. Don’t underestimate the power of cooling your muscles down effectively. What muscles did you work in the workout? Stretch those!

WEEK 2 // WORKOUT 1: LOWER BODY HIRT + AB FINISHER

2 CIRCUITS: 3-4 ROUNDS // 40 sec. WORK, 20 sec. REST. Rest 1-2 minutes before moving on to the next circuit.

C1: 3-4x // 40 sec. WORK / 20 sec. REST

• Goblet Squat

• Alternating Angle Lunge

• Wide to Narrow Squat Hops

• Staggered Stance Deadlift (20 sec. each side)

• Sprawl Plank Jack

C2: 3-4x // 40 sec. WORK / 20 sec. REST

• Plank Shoulder Tap - Knee Tap

• DB Swing

• Broad Jump Back Pedal

• Alternating Reverse Lunge + Arm Swing

• Burpee Elbow-Knee Cross
  

AB FINISHER

3-4 ROUNDS // 30 sec. WORK

• Alternating Dead Bug

• Forearm Side Plank Toe Tap (30 sec. each side) - modify on knees

• Ab Curl Tabletop - modify feet on floor

• Oblique V Crunch (30 sec. each side)

• Alternating High/Low Knee Pull

WEEK 2 // WORKOUT 2: FULL BODY STRENGTH + CONDITIONING

2 CIRCUITS alternating strength/cardio. 4 ROUNDS, 30 sec. WORK each exercise.

C1: 4 ROUNDS // 30 sec. WORK (Run = run on the spot 30 sec. between each exercise, no video.)

• Squat Pulse to Squat - hold dumbbells for added challenge

• Run

• Plank Shoulder Tap Knee Tap

• Run

• Lateral Lunge - hold dumbbell for added challenge

• Run

• Rotational Shoulder Press

• Run

Rest 30 sec.

C2: 4 ROUNDS // 30 sec. WORK (30 sec. Jumping Jacks between each exercise, no video.)

• Goblet Sumo Squat

• Jumping Jacks

• Overhead Triceps Extension

• Jumping Jacks

• Squat Pivot to Split Squat

• Jumping Jacks

• Crab Ankle Tap Hip Thrust

• Jumping Jacks

Rest 30 sec.

 WEEK 2 // WORKOUT 3: UPPER BODY + CORE

C1: 3-4 ROUNDS // 30 sec. WORK / 15 sec. REST / Option to rest 30-60 sec. after each round.

• Shoulder Press

• Triceps Dips

• Wide Angle Bicep Curl

• Plank Knee to Same Elbow Tap

C2: 3-4 ROUNDS // 30 sec. WORK / 15 sec. REST / Option to rest 30-60 sec. after each round.

• Hands Elevated Push Up

• Triceps Kickback

• Chest Fly

• Loaded Mountain Climbers

C3: 3-4 ROUNDS // 40 sec. WORK / 20 sec. REST

• Squat + Bicep Curl

• DB Jack

• OH Pull Roll Up

WEEK 2 // WORKOUT 4: FULL BODY HIRT

3 ROUNDS: PERFORM C1/C2/C3 in SUCCESSION:

C1 // 3 MINUTES:

• 20 JUMP SQUATS

• 10 LEG LOWERS

• 10 NARROW PUSH UPS

• AMRAP SPRAWL PLANK JACKS

When the clock starts, perform 20 JUMP SQUATS, 10 LEG LOWERS and 10 NARROW PUSH UPS then do as many SPRAWL PLANK JACKS as possible until the clock hits 2 minutes. Rest for 1 minute.

C2 // 3 MINUTES:

• 30 FORWARD GOBLET LUNGES

• 15 BENT OVER ROW

• AMRAP DUMBBELL/KETTLEBELL SWINGS

When the clock starts, perform 30 FORWARD GOBLET LUNGES and 15 BENT OVER ROWS then do as many DUMBBELL/KB swings as possible until the clock hits 2 minutes. Rest for 1 minute.

C3 // 3 MINUTES:

• 15 SUMO DEADLIFTS

• 20 SINGLE ARM ALTERNATING CLEANS

• AMRAP ALTERNATING STEP UPS

When the clock starts, perform 15 SUMO DEADLIFTS and 20 total ALTERNATING SA CLEANS then do as many ALTERNATING STEP UPS as possible until the until the clock hits 2 minutes. Rest for 1 minute.