Week 2 Workouts


 

Day 1: Low Carb Day

 

HIIT + ab challenge

 

No Equipment, 3 Rounds:

  • 20 tricep dips
  • 10 decline push-ups
  • 20 sumo squats
  • 10 lunge pulses (each leg)

Ab Challenge: Progressive Abs

  • 10 burpees
  • 20 plank jacks
  • 30 second side plank (each side)
  • 40 mountain climbers
  • 50 bicycles
  • 60 second plank

Rest 1 minute, repeat 4x


Day 2: High Carb Day

 

WOD

 

No Equipment

  • Run 800 meters
  • 50 squat jacks
  • 50 plank hip twists
  • 50 surfer jumps
  • 50 hand release push-ups
  • 50 low jacks
  • Run 800 meters

Take rests in between moves, or as you need them, but be mindful of completing this in an efficient manner to keep your heart rate up!


Day 3: Low Carb Day

 

Low impact cardio + arm circuit

 

Cardio Option:

  • Run 2 miles
  • Cycle for 20 minutes
  • Elliptical machine 20 minutes

Arm Circuit: 15, 12, 8 

  • Overhead extensions 
  • Bicep curls
  • Tricep kickbacks
  • Bicep mid-range pulses
  • Tricep dips
  • Hammer curls
  • Push press
  • Side raises

Choose a moderate, medium, and heavy set of dumbbells for each move. Complete 15 reps at a light/moderate weight, 12 reps at a medium weight, and 8 reps at a heavy weight. You should be able to complete the move with good form, BUT it should be hard to finish each set with the weights you have chosen.


Day 4: High Carb Day

 

Total body work + ab challenge

 

2 sets each, 12-15 reps/set

  • Leg press
  • Bench press
  • Seated cable rows 
  • Shoulder press
  • Weighted lunge
  • Wide-grip lat pulldown
  • Side raises
  • Calf raises
  • Push-ups

Ab Challenge: Simple and Short

  • Decline sit-ups 
  • Weight plate Russian twist
  • Hip raise

10 reps each, repeat 2x


Day 5: Low Carb Day

 

Low impact cardio + glutes 

 

Complete each move for 20 seconds, jog in place for 10 seconds. Repeat for a total of 4 rounds.

  • Walk down push-ups
  • Squat kick
  • Lateral squat pulls
  • 3 punches, 2 knees

 

Glute Work

  • 30 donkey kicks
  • 30 plank leg lifts (15 per leg)

Day 6: FLEX Day and Training Day

 

Legs

 

  • Leg extensions
    • 4 sets, 15 reps each
  • Lying leg curls
    • 4 sets, 15 reps each
  • Wide stance barbell squat
    • 4 sets, 10 reps each
  • Barbell deadlift
    • 4 sets, 10 reps each
  • Seated calf raise 
    • 4 sets, 15 reps each

Day 7: Low Carb Day

 

Rest day or mind/body