Saturday 23 September 2017

Week 2 exercise plan

Squats with dumb bells
Squats with dumb bells
Raised leg plank
Resistance band bent over rows
Incline push up.

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.

How to do the exercises

Resistance band bent over rows

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Resistance band bent over rows
 

Hinge your upper body forward at the hips to about a 45-degree angle. Start with your arms hanging down. Keep your elbows tucked close to your body as you pull the band back towards your waist. Pause at the top, lower the arms back down and repeat.

Incline push-up (full or kneeling)

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Incline push up.
 

Stand facing bench or sturdy elevated platform. Place hands on edge of bench or platform, slightly wider than shoulder width. Position front foot back from bench or platform with arms and body straight. Arms should be perpendicular to body. Keeping body straight, lower chest to edge of box or platform by bending arms. Push body up until arms are extended. Repeat.

Squats with dumbbells

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Squats with dumb bells
 

Stand with feet shoulder width apart and toes facing in front of you. Bring dumbbells to the front of your shoulders in a neutral grip. Keeping your back flat, slowly lower your body, bending at knees and hips. Stop when your legs form a 90 degree angle. Do not let your knees go forwards past your toes. Slowly push through your heels to return to the starting position, contracting the thigh muscles and squeezing the glutes.

Raised leg plank

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Raised leg plank
 

Begin in the top of a push-up position with your hands directly beneath your shoulders. Now lower yourself down onto your forearms. Your body should form a straight line from your shoulders to your ankles. Tighten your abs and lift one leg off the ground until it's at hip height, pausing for a moment before returning to the starting position. Repeat on other side.

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

* 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

* 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

* 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

* 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

* 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

* Rest for 60 seconds between sets

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