Week #2 Workout

Cardio

Cardio 1

Warm-up:

fast walk 5 min

20 min:

jog 2 min

walk 1 min

COMPLETED checkbox

Cardio 2

Warm-up:

fast walk 5 min

20 min:

20 air squats

jog 30 sec

walk 1 min

COMPLETED checkbox

Cardio 3

Warm-up:

fast walk 5 min

20 min:

20 walking lunges (10 each side)

walk 30 sec

jog 30 sec

walk 30 sec

COMPLETED checkbox

Upper Body

9 min AMRAP:

5 inchworms

10 no push-up burpees

15 knee push-ups

Rest 2 min

9 min AMRAP:

5 dumbbell thrusters

10 Supermans

15 bent-leg triceps dips

Rest 1 min

4 min (20 sec on/20 sec off): plank

COMPLETED checkbox

Lower Body

descending/ascending ladder: 15 > 1 > 15

broad jumps

air squats

COMPLETED checkbox

Abs

4 rounds:

20 feet-anchored sit-ups

20 no-push-up burpees

20 L-sit toe touches

20 straight-leg raises

30 sec plank

COMPLETED checkbox

Long Circuit

3 rounds:

butt kickers 30 sec

jumping jacks 30 sec

lunges 30 sec

rest 30 sec

Rest 2 min

400m run (.25 miles)

30 push-ups

400m run

30 feet-anchored sit-ups

400m run

30 bench jumps

400m run

30 commandos (15 each side)

400m run

30 straight-leg raises

400m run

30 air squats with arms overhead

COMPLETED checkbox