Week 2 Workout Details

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Week 2 Printable Workout Chart

 

High Knees

Run in place, leaning back a bit to lift knees up to height of hip

 

**Squat Jumps

Squat Position: Feet slightly wider than hips. Push butt back as you squat, keeping knees behind toes and chest lifted. Jump and land with a soft bend in the knees to protect your back.

 

**Plyo Lunges

Lunge position: Front knee directly over ankle (never forward past the toes!). Thigh parallel to floor. Jump with both feet. Switch lead legs in the air. Land softly with opposite leg in front lunge.

 

Air Jacks

Legs and arms open simultaneously like jumping jacks, but close back together before touching the ground (quick move). Arms open wide to the side, stopping parallel to ground just at shoulder height.

 

Pushups

Knees or toes. Hands a little wider than shoulders. Head/neck in a straight line with your spine (no droopy heads!). Shoulders rolled down and back, away from your ears. Lower body in a straight line. Press firmly into hands (slightly more in the outer edges/pinkie side) as you return to plank.

 

Row/Tricep Kickbacks

Dumbbells at sides, palms facing each other. Hinge forward from hips in a standing position. Bracing core and keeping spine long, squeeze shoulder blades together, lifting elbows high to row. Holding position, extend hands away from your body, keeping elbows high and close to body.

 

*Bicep Curl/Overhead Press

Hold dumbbells with arms relaxed at your side, palms facing hips. Curl dumbbells towards shoulders, then press overhead with weights slightly forward of face. Lower weights to shoulders then slowly unfold back to starting position. (Palms stay facing body entire time).

 

T-Shoulder Raises

Weights in hands, palms facing front/inner thighs. Lift arms forward parallel to floor, palms down, then directly out to sides at shoulder height. Release arms back to sides and repeat (very slow and controlled movements).

 

**Hover

Knees or toes. Elbows directly under shoulders, resting on your forearms. Hips level with shoulders (no mountaintops!). Tighten thighs, roll shoulders away from ears, and SQUEEZE YOUR CORE!

 

Long-Lying Side Crunches

Lying on side, bottom arm out 45 degrees, palm up. Top arm long overhead. Lift feet 2 inches off floor. Pull belly button back toward spine to create stability. Lift upper body, bringing top knee and elbow to meet by hips for a side crunch.

 

Hover Opposite Arm/Leg Diagonal Corner Reach

Basic Hover position. Reach opposite arm and leg out to 45 degrees. Return to hover. Repeat with other arm/leg.

 

C-Crunch

Knees bent. Toes on the floor. Fingertips lightly touching temples. Elbows wide. Brace core and small tuck of the chin as you exhale and lift shoulder blades off the floor while also lifting knees over hips, maintaining 90 degree angle in legs. Inhale as you roll back down.
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