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:
