WEEK TWO - IN GYM

DAY 8

START YOUR HEART RATE MONITOR

WARM UP

Warming up loosens your muscles and lowers the chance of injuries.  To warm up, perform the first exercise at a lower speed or intensity for 5-7-minutes, then go into your regular workout.  *Directions: READ EXERCISE INSTRUCTIONS/WATCH VIDEO FOR FORM/PERFORM EXERCISE.

SQUATS

[With Dumbbells]

3 sets.  Set #1: 12-20 reps/Set #2: 12-15 reps/Set #3: 8-10 reps. {record weights in journal} Rest 60 seconds between each set of reps and rest 2 minutes before moving on to the next exercise. 

WALKING LUNGES

[Hands on Hips]

3 sets. 20 reps each set. {record sets & reps} Rest 60 seconds between each set of reps and rest 2 minutes before moving on to the next exercise. 

STIFF-LEG DEADLIFT

[With Dumbbells]

3 sets. With each set increase the weight.  Set #1: 12-20 reps/Set #2: 12-15 reps/Set #3: 8-10 reps. {record weights & reps} Rest 60 seconds between each set of reps and rest 2 minutes before moving on to the next exercise. 

HAMSTRING CURLS

[Seated Machine]

3 sets. Set #1: 12-20 reps/Set #2: 12-15 reps/Set #3: 8-10 reps. {record weights & reps} Rest 60 seconds between each set of reps and rest 2 minutes before moving on to the next exercise. 

TRIPLE CRUNCH

[On Floor]

3 sets/rounds-no stop {record sets/rounds} 

KICKOUTS

[On Bench]

3 sets.  Each set to failure-meaning you can't do anymore.  {record sets & reps} Rest 60 seconds between each set of reps. 

PLANK

[On Toes or Knees]

3 sets. Hold each set for 30-45 seconds. {record time & sets} Rest 60 seconds between each set of reps.

STRETCH SERIES

[Standing]

This is a lower body stretch series targeting Glutes, Hamstrings & Inner Thigh.

STOP YOUR HEART RATE MONITOR

DAY 9

START YOUR HEART RATE MONITOR

CARDIO

[WALKING]  On a Treadmill or Outside.  30 minutes.  This is a brisk walk within your Target Heart Rate Zone (THRZ) *take your heart rate every 2 minutes with your Heart Rate Monitor.  2 minute warm up/2 min cool down-separate from the 30 minutes.

**Following Cardio, View LOWER BODY STRETCH SERIES here:

STOP YOUR HEART RATE MONITOR

DAY 10

START YOUR HEART RATE MONITOR

WARM UP

Warming up loosens your muscles and lowers the chance of injuries.  To warm up, perform the first exercise at a lower speed or intensity for 5-7-minutes, then go into your regular workout.  *Directions: READ EXERCISE INSTRUCTIONS/WATCH VIDEO FOR FORM/PERFORM EXERCISE.

PUSH UPS

[On your knees or on the Stability Ball]

3 sets.  Each set to failure (meaning until you can't do anymore) {record sets & reps}

INCLINE PRESS

[On Bench]

3 sets. With each set increase the weight.  Set #1: 12-20 reps/Set #2: 12-15 reps/Set #3: 8-10 reps. {record weights & reps} Rest 60 seconds between each set of reps and rest 2 minutes before moving on to the next exercise.

SHOULDER PRESS

[Seated on the Bench With Dumbbells]

3 sets. With each set increase the weight.  Set #1: 12-20 reps/Set #2: 12-15 reps/Set #3: 8-10 reps. {record weights, reps & sets}  Rest 60 seconds between each set of reps and rest 2 minutes before moving on to the next exercise. 

LATERAL RAISES

[Seated on the Bench With Dumbbells]

3 sets. With each set increase the weight. Set #1: 12-20 reps/Set #2: 12-15 reps/Set #3: 8-10 reps. {record weights, reps & sets}  Rest 60 seconds between each set of reps and rest 2 minutes before moving on to the next exercise. 

TRICEPS PRESS

[On Cables With V-Bar]

3 sets. With each set increase the weight. Set #1: 12-20 reps/Set #2: 12-15 reps/Set #3: 8-10 reps. {record weights, reps & sets}  Rest 60 seconds between each set of reps and rest 2 minutes before moving on to the next exercise. 

TRICEPS KICKBACKS

[On Bench With Dumbbells-kick back only. (from video-1st exercise)]

3 sets. With each set increase the weight.Set #1: 12-20 reps/Set #2: 12-15 reps/Set #3: 8-10 reps. {record weights, reps & sets} Rest 60 seconds between each set of reps and rest 2 minutes before moving on to the next exercise. 

CHEST STRETCH

[With Lighter Weight Dumbbells & Stability Ball]  

TRICEPS STRETCH

[On A Stability Ball]  

STOP YOUR HEART RATE MONITOR

DAY 11

START YOUR HEART RATE MONITOR

CARDIO

[WALKING]  On a Treadmill or Outside.  30 minutes.  This is a brisk walk within your Target Heart Rate Zone (THRZ) *take your heart rate every 2 minutes with your Heart Rate Monitor.  2 minute warm up/2 min cool down-separate from the 30 minutes.

**Following Cardio, View LOWER BODY STRETCH SERIES here:

STOP YOUR HEART RATE MONITOR

DAY 12

START YOUR HEART RATE MONITOR

WARM UP

Warming up loosens your muscles and lowers the chance of injuries.  To warm up, perform the first exercise at a lower speed or intensity for 5-7-minutes, then go into your regular workout.  *Directions: READ EXERCISE INSTRUCTIONS/WATCH VIDEO FOR FORM/PERFORM EXERCISE.

SQUATS

[With Dumbbells]

3 sets.  Set #1: 12-20 reps/Set #2: 12-15 reps/Set #3: 8-10 reps. {record weights, reps & sets} Rest 60 seconds between each set of reps and rest 2 minutes before moving on to the next exercise. 

WALKING LUNGES

[Hands on Hips]

3 sets. 20 reps each set. {record reps & sets} Rest 60 seconds between each set of reps and rest 2 minutes before moving on to the next exercise.

STIFF-LEG DEADLIFT

[With Dumbbells]

3 sets. With each set increase the weight.  Set #1: 12-20 reps/Set #2: 12-15 reps/Set #3: 8-10 reps. {record weights, reps & sets} Rest 60 seconds between each set of reps and rest 2 minutes before moving on to the next exercise. 

HAMSTRING CURLS

[Seated Machine]

3 sets. Set #1: 12-20 reps/Set #2: 12-15 reps/Set #3: 8-10 reps. {record weights, reps & sets} Rest 60 seconds between each set of reps and rest 2 minutes before moving on to the next exercise.

TRIPLE CRUNCH

[On Floor]

3 sets/rounds-no stop {record sets/rounds} 

KICKOUTS

[On Bench]

3 sets.  Each set to failure-meaning you can't do anymore.  {record sets & reps} Rest 60 seconds between each set of reps. 

PLANK

[On Toes or Knees]

3 sets. Hold each set for 30-45 seconds. {record time & sets} Rest 60 seconds between each set of reps.

STRETCH SERIES

[Standing]

This is a lower body stretch series targeting Glutes, Hamstrings & Inner Thigh.

STOP YOUR HEART RATE MONITOR

DAY 13

START YOUR HEART RATE MONITOR

CARDIO

[WALKING]  On a Treadmill or Outside.  30 minutes.  This is a brisk walk within your Target Heart Rate Zone (THRZ) *take your heart rate every 2 minutes with your Heart Rate Monitor.  2 minute warm up/2 min cool down-separate from the 30 minutes.

**Following Cardio, View LOWER BODY STRETCH SERIES here:

STOP YOUR HEART RATE MONITOR

DAY 14

FREE DAY