WEEK 2 EXERCISE PLAN

If you felt a little stiff last week, this week should be a lot less painful. For Week 2, you’ll have new, longer cardio workouts and you’ ll add another set to some Resistance exercises or a new exercise during your Resistance/Core training workouts.

As always, please modify the workouts to suit your fitness level and listen to your body, taking extra recovery when needed. Just like for Week 1, your workout should be completed in 30 to 40 minutes. Go for it! And keep your goal in mind.

Workout 1

Warm up: Jog on the spot for 40 seconds, followed by 15 x jumping jacks; repeat x 5 times. Start gently, jogging just on the toes and increase pace with each round Dynamic Stretching: A Runners’ stretch x 6 times each side; hold for 6 seconds each side B Arm circles x 10 seconds each direction; 4 rounds C Shoulder rolls x 10 seconds each direction; 4 rounds Resistance/Core: 1 Dumbbell shoulder press x 12 x times 2 Resistance band bent over rows 12 x times 3 Plank – hold for 15 seconds; repeat x 4 sets, increase x 5 seconds each set n Rest for 60 seconds between sets; 3 sets for each exercise Cardio: Jog or cycle for 4 mins; slow walk or reduce cycle speed for 1 min; repeat x 4 times

n Rest for 60 seconds between sets Workout 2 Warm up: Skip for 30 seconds, followed by some shadow boxing – jabs x 8; upper cuts x 8; hooks x 8; repeat x 5 times. Start gently, increase intensity with each round Dynamic Stretching: A Runners’ stretch x 6 times each side; hold for 6 seconds each side B Arm circles x 10 seconds each direction; 4 rounds C Shoulder rolls x 10 seconds each direction; 4 rounds Resistance/Core: 1 Incline push-up (full or kneeling); as many repeats as possible; 4 sets 2 Squats with dumbbells x 12 times 3 Glute bridge with dumbbells – hold for 3 seconds x 12 times n Rest for 60 seconds between sets; 3 sets for exercise 2-3 Cardio: Jog or cycle for 6 mins; slow walk or reduce cycle speed for 1 min; repeat x 3 times

n Rest for 60 seconds between sets Workout 3 Warm up: Jog on the spot for 40 seconds, followed by high knees for 20 seconds; repeat x 5 times. Start gently, jogging just on the toes, increase pace with each round Resistance/Core: 1 Thruster with dumbbells x 12 times 2 Lunge with dumbbells 12 times 3 Bicep curls x 12 times (use dumbbells) 4 Raised leg plank – hold for 3 seconds x 10 times each side n Rest for 60 seconds between sets; 3 sets for each exercise Cardio: Jumping jacks x 10; lunges x 10; squats x 10; as many rounds as possible in 5 mins

n Rest for 60 seconds between sets