At Home Workouts
Remember to do some dynamic stretching before your workout. See video below. You may also add 5-10 minutes of moderate cardio if you have time.
HIIT Workout A- 30 seconds on 10 seconds rest 3X through
High Knees
V-ups
Reptile Pushups
Mtn Climbers
Walking Lunges
Videos and Instructions
HIIT Workout B-40 seconds on 10 seconds rest 3X through
180 Squat Jumps
High Knees
Elevated Legs Pushups
High Knees
Tricep Pushup
Videos and Instructions
HIIT Workout C-40 seconds on 10 seconds rest 3X through
Tuck Jumps
Side Lunge
Burpee
Switch Jump Lunge
Plank
Videos and Instructions
Bonus 4 Minute Ab Workout-40 seconds on 10 seconds rest 1X through(if you have extra time do an extra round or two!)
Plank to Toe Touch
Diamond Sit-Ups
Toe Touch
Leg Raises
Plank
Videos and Instructions
Gym Workouts
Gym workouts for week two are the same as week one. When lifting weights you’d ideally do the same routine 2-3 times before switching to different moves. This week keep focusing on form and see if you can add more to the weight you did last week. Next week we will have all new moves for you in the gym! Also make sure to check out the ab bonus video in the at home workout section, you can do this one at the gym before or after your workout!
Total Body HIIT(could be your warm-up)- 30 seconds on 10 seconds rest 3X through
Jacks w/Press
Jump Ups on Step
Tricep Push-Ups
Switch Jump Lunge to squat
Videos and Instructions
Tricep/Biceps(1 minute max rest between rounds)
Upright Cable Rows- 3X10(3 rounds, 10 reps per round)
Assisted Pull-ups-3X8(3 rounds, 8 reps per round)
Seated Incline Curl-2X15 (2 rounds, 15 reps per round)
Tricep Dumbbell Kickbacks 3X10(3 rounds, 10 reps per round)
Tricep dip 2X10(2 rounds, 10 reps per round)
Videos and Instructions
Legs(1 minute max rest between rounds)
Hamstring Curl 3X8(3 rounds, 8 reps)
Single Leg Chair Squat(Use a bench or step)-2X12(2 rounds, 12 reps per leg)
Step-Ups 3X10(3 rounds, 10 reps per leg)
Leg extensions 4X10 (4 rounds 10 reps)
Calf Raises 3X20(3 rounds, 20 reps)
Videos and Instructions
Back/Shoulders(1 minute max rest between rounds)
Seated Cable Row 3X10(3 rounds 10 reps)
Seated Military Press 4X12(4 rounds 10 reps)
Bent-over Barbell Row 3X10(3 rounds 10 reps)
Front Raise 3X15(3 rounds, 10 reps)