Week 2 – let’s get fit!

WEEK 2 guys – let’s do this!!!

MONDAY

 

Band Lateral Shuffle
3 sets / 45 secs
GetImage

Squat with Band
4 sets / 12 reps
Squat with Band

Dumbbell Goblet Squat
4 sets / 12 reps
Wide Stance Goblet Squat

Smith Machine Squat
3 reps / 12 reps
GetImage (4)

Dumbbell Deadlift and Squat
4 sets / 8-12 reps
GetImage (5)

and then Squat.

Dumbbell Squat
3 sets / 12 reps
dumbbell squat.jpeg

Ski Jump
3 sets / 30 secs
VIDEO DEMO

Dumbbell Swing
3 sets / 12 reps
Dumbbell Swing.jpeg


TUESDAY

Around The World
3 sets / 12 reps
around the world.jpeg

Dumbbell Single Arm Front Raise
3 sets / 24 reps (12 each arm)
Dumbbell Single Arm Raise.png

Rear Delt Fly
3 sets / 12 reps
GetImage (10)

Dumbbell Press Push
4 sets / 12 reps
GetImage (25)
* Don’t go into a full Squat, just low enough to push yourself up.

Seated Arnold Press
3 sets / 12 reps
VIDEO DEMO

Alt. Hammer Curl
4 sets / 12 reps
Humemer Curl.jpeg

Rope Bicep Curl 
3 sets / 12 reps
GetImage (11)
* Use the Rope instead of the Straight Bar.

Overhead Tricep Curl
3 sets / 12 reps
Overhead tricep pull.jpeg

Tricep Rope Pulldown
4 sets / 12 reps
Tricep Rope Pulldown.jpeg

Cable Crunch
4 sets / 20 reps
GetImage (26)

Arm Plank
3 sets / 30 secs
Arm Plank.png


WEDNESDAY

REST.


THURSDAY

Band Lateral Shuffle
3 sets / 45 secs
GetImage

Band Step Up
3 sets / 24 reps (12 Each Leg)
Bench step up.jpeg
* Place the band around the top of your knees when doing the step ups and don’t use the dumbbells.

 

Squat With Band
3 sets / 12 reps
Squat with Band

Straight Leg Dumbbell Deadlift
4 sets / 12 reps
GetImage (5)

Barbel Sumo Deadlift
3 sets / 12 reps
Sumo Deadlift

Barbel Glute Bridge
3 sets / 12 reps
Barbell glute bridge.jpeg

Hamstring Curl
3 sets / 8-12 reps
Hamstring Curl

Goblet Squat and Raise
4 sets / 15 reps
Wide Stance Goblet Squat
* Then raise up onto your tippy toes and squeeze those calves.


FRIDAY

Dumbbell Side Lateral Raise
4 sets / 12 reps
Dumbbell Lateral Raise

Cable Row
3 sets / 12 reps
GetImage (9)

Underhand Barbell Row
3 sets / 8-12 reps
GetImage (7)

Barbell Row
3 sets / 8-12 reps
GetImage (7)
* Although, your hands are around the front now.

Lat Pull Down
3 sets / 12 reps
GetImage (8)

Dumbbell Push Press
3 sets / 12 reps
GetImage (25)
* Don’t go into a full Squat, just low enough to push yourself up.

Bicep Curl
3 sets / 12 reps
GetImage (12)
* You can stand up or sit, whichever you prefer.

Alt. Hammer Curl
4 sets / 12 reps
Humemer Curl

Tricep Rope Pulldown
3 sets / 12 reps
Tricep Rope Pulldown

Mountain Climbers
3 sets / 45 secs
GetImage (13)

7min Sprint on Treadmill.


SATURDAY

REST.


SUNDAY

Band Lateral Shuffle
3 sets / 45 secs
GetImage

Squat with Band
4 sets / 12 reps
Squat with Band

Band Laying Abduction with Bridge
4 sets / 24 reps (12 Each Leg)
GetImage (3)

Weighted Step Up
3 sets / 24 reps (12 Each Leg)
GetImage (1)

Dumbbell Split Squat
3 sets / 24 reps (12 Each Leg)
Slipt Squat.jpeg

 

Straight Leg Dumbbell Deadlift
4 sets / 12 reps
GetImage (5)

Hamstring Curl
3 sets / 8-12 reps
Hamstring Curl

Elbow to Knee Bicycle
3 sets / 30 secs
Bicycle

Ab Crunches 
3 sets / 45 secs
GetImage (19)

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