Ready to get after it for a second week? (YES!)

REMINDERS: To make any of the workouts harder, increase working time (ex: 40 seconds instead of 30 seconds, 20 reps instead of 10 reps) or increase the number of rounds - do the reverse if it feels too challenging. Form over everything so modify as needed & progress only when you’re ready.

Click on the day below to jump to the workout:

• DAY 1 - CIRCUIT

• DAY 2 - AMRAP

• DAY 3 - SUPERSETS

• DAY 4 - HIIT TABATA (WEEKLY CHALLENGE)

• DAY 5 - CIRCUIT

• DAY 6 - AMRAP

• DAY 7 - SUPERSETS

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WEEK 2 / DAY 1 & 5: CIRCUIT

2 CIRCUITS / 2 ROUNDS OF EACH CIRCUIT / 30 SECONDS EACH EXERCISE (NO REST UNLESS YOU NEED IT)

CIRCUIT 1: 2 ROUNDS // 30 SEC. each exercise.

• Elbow to Knee Hold & Leg Extension (use your abs to hold knee to elbow vs. your hip flexors)

• Toe Taps (keep the angle of your knee the same, lower/lift your entire leg)

• Half Get Up - R

• Half Get Up - L

• Forearm Plank Reaches (modify on knees)

• Commando to Shoulder Tap (modify on knees) *try not to let your hips rock side to side

CIRCUIT 2: 2 ROUNDS // 30 SEC. each exercise.

• Bear Plank Lateral Walk

• Oblique V Crunch - R

• Oblique V Crunch - L

• Push Up to Shoulder Tap (modify on knees)

• Forearm Hip Dips - Alternating (modify on knees)

WEEK 2 / DAY 2 & 6: AMRAP (AS MANY ROUNDS AS POSSIBLE)

SET YOUR TIMER FOR 10 MINUTES AND COMPLETE AS MANY ROUNDS AS POSSIBLE.

x10 (each side) - Forearm Side Plank w/Crunch (modify from knees)

x20 - Windshield Wiper - Knees Bent (legs straight for increased challenge)

x20 - Forearm Cross Mountain Climber

x10 - Sit Up to Hip Thrust - Alternating

x10 - Leg Lowers (lower legs until you can no longer stop your back from arching, that’s as far as you go / bend knees to modify)

WEEK 2 / DAY 3 & 7: SUPERSETS

3 SUPERSET PAIRINGS: 30 SEC. WORK EACH EXERCISE, 3 ROUNDS EACH SUPERSET.
(30 SEC. REST AFTER 3 ROUNDS BEFORE MOVING ON TO NEXT SUPERSET.)

SUPERSET 1: 3 ROUNDS // 30 SEC. each exercise

• Forearm Side Plank w/Arm Variation - R (dumbbell optional, alternate lifting/lowering arm out in front + overhead, modify on knees)

• Forearm Side Plank w/Arm Variation - L (dumbbell optional, alternate lifting/lowering arm out in front + overhead, modify on knees)

• Penguins (use your abs to curl your shoulders off the floor)

SUPERSET 2: 3 ROUNDS // 30 SEC. each exercise

• Bear Plank Leg Extension

• Prone Shoulder Press (legs + chest lift off the floor, pull belly button in & press hips into the floor)

SUPERSET 3: 3 ROUNDS // 30 SEC. each exercise

• Single Leg Lowers - Alternating

• Plank High to Low Knee Pull

week 2 / day 4: hiit tabata weekly challenge

8 EXERCISES:
2 ROUNDS // 20 SEC. WORK, 10 SEC. REST.
REST 1 MINUTE BETWEEN ROUNDS

*CHALLENGE: RECORD YOUR REPS FOR EACH EXERCISE & TRY TO INCREASE YOUR REPS EACH ROUND / EACH WEEK!

• High Knees

• Loaded Push Up

• Speed Skaters (tap floor to increase challenge)

• Plank Jack (modify w/step jack)

• Standing Ankle Taps

• Mountain Climbers

• Burpees or Sprawls (sprawl = shown // modify = no jumping + step back)

• Pop Squats