So, now you have completed one month of a workout program! Way to go! Month Two will be progressions from Month One and we’ll add some time and distance to your cardio and maybe even try a class! Remember to warm up before each workout and cool down and stretch afterward. Feel free to go beyond the given reps if you want to push yourself, or you still may need to work up to them. Either way, you may go at your own pace.
Exercises: Do 2 sets of each exercise. Rest 60 seconds before second set.
Cardio: Walk for 25 minutes without stopping, a minimum of four different times during the week. Use a walking pace that is a little more brisk yet still able to hold a conversation. Now that you’ve tried small sprints, after walking for 5 minutes, alternate walk with a jog/run every other minute for the duration of the 25 minutes.
Exercises: Progress by completing three sets of each exercise AND try to hit a higher number of repetitions than Week 5. Finish all three sets before moving on to the next exercise. Do the exercises a minimum of four days per week.
Cardio: Walk/Jog for 30 minutes without stopping, a minimum of four different times during the week. Start off with a light jog and go as long as you can. Walk just enough to catch your breath and then start a slow, steady jog again. Continue for 30 minutes. If you are on a bicycle or elliptical, add some resistance.
Exercises: Begin doing the exercises as a circuit (back-to-back) with no rest between exercises. At the end of all 8 exercises, rest for 1-2 minutes and repeat the circuit again. Do this workout a minimum of four days per week.
Cardio: Try something NEW this week! Take a kickboxing class, Zumba, Spin, Step, etc. Try at least one new class and continue the same walk/jog program from Week 6 for the other days.
Exercises: Do the circuit three times at least four days per week. Rest one to two minutes between circuits.
Cardio: Take your new class and try another, or go to class twice.
The other two days of cardio, continue with 30 minutes of walk/jogging or something new. Keep your intensity high and keep moving.
1. Standing One-Legged Deadlift: balancing on one leg, bend forward and reach for the ground. The leg and torso should create a straight line, so you will move down and up like a teeter totter. Do 10-15 repetitions (reps) each side.
2. Reverse Lunge: start with feet together. Take a large step backward, drop to a kneel and then press through the front foot to return to starting position. (Advanced: start on step.) Do 15 reps per leg.
3. Mountain Climbers: from a plank position, bring one knee to your chest, jump and switch knees quickly. Jump each foot forward 20 times each leg.
4. Side Plank with Leg Lift: get into side plank position and lift top leg up and down. Hold plank and lift and lower leg 12-15 times on each side. Switch sides with no rest in between.
5. Walking Lunge: take a large step forward, making sure not to extend the knee over the toe, press in the front heel and move forward. Walk forward 20-30 steps. Rest for 60 seconds and repeat on opposite leg.
6. Bodyweight Squats with Lateral Walk: take a wide step as you go into the squat. As you return to standing, push feet back together, moving in one direction. Do10-15 steps in one direction, then 10-15 steps back.
7. Side Galloping Shuffles: one foot leads, like a gallop, you will move quickly across the floor pushing off the trailing leg. Do 15 shuffles and then15 back.
8. Bicycle Crunches: lie on back and circle legs in the air as though riding a bik. Do 20-30 reps. TIP: do not pull on the head and neck.
Click ‘Next’ Below To See Month Three!