• Angela Johnson

Strength Gain - Week 2 - Workout 1

Week 2 is all about volume & variety! We're mixing strength, endurance and a little bit of cardio.


Note: There are 3 sections to this workout. Don't miss one and cheat yourself out of those strength gains!


1. The Warmup:



10 Air Squats

10 Reverse Lunges

30 second Plank

20 Shoulder Taps


then


Banded Y,T,A,W (10 sec hold + 10 pulses)



See the warm up demonstration here:





2. STRENGTH WORKOUT:

5 Sets of GOBLET / SUMO SQUATS:

5 x 8, 10, 12, 10, 8


(1st Set: 1x8; 2nd Set: 1x10;

3rd Set: 1x12, 4th Set: 1x10,

5th Set: 1x8)


3. ENDURANCE:

3 short AMRAPs

*As many Reps/Rounds as possible*

Cardio/Endurance1.

5-Minute AMRAP


10 Dumbbell Bent Over Rows

8 Dumbbell (or body weight) Reverse Lunges


Set your timer for 5 minutes and repeat the

2 movements until the timer goes off.



Core/Endurance 2.

4-Minute AMRAP

8 Dumbbell Bear Crawls (or 20 second Plank)

8 V-ups (or 10 Reverse Crunches)


Set your timer for 4 minutes and repeat the

2 movements until the timer goes off.



Upper Body Endurance 3.

5-Minute AMRAP

8 Dumbbell Arnold Press

10 Single Leg Dumbbell Bicep Curls (5-each leg)


Set your timer for 5 minutes and repeat the

2 movements until the timer goes off.


After your workouts, always spend a minimum of 5-10 minutes recovering and stretching the muscles you used during the workout. Stretching keeps you flexible. It does no good to be able to pick up your 25-pound grand child if you can't bend over to pick them up. ;-)


Here's the complete workout in one place:





214.460.2286

Plano, TX, USA

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