Level 2 Weeks 1–4
During this first 4-week phase, the high rep counts will improve the endurance of your muscles and prepare you to use heavier resistance in the upcoming phases. Follow the Weekly schedule, repeating it for a total of 4 consecutive weeks. The workouts are on the following pages. Don’t forget to also perform the warm-up and cool-down sequences on every workout day. After completing all 4 weeks, advance to Level 2: Weeks 5–8.
Weekly schedule
Rest days
You have 2 days to rest during each week of this phase. You can move them around within each week to accommodate your schedule. Push yourself during the workouts so these rest days feel worth it. A rest day is not an inactive day; it’s simply a rest day from weights and intense cardio. Take a yoga class or go for a walk, and keep your body moving!
Cardio day
Your cardio day should be in the form of HIIT, which will blast calories in a short period of time. With a rower or treadmill, alternate between intervals of high-intensity work (sprinting) and low-intensity rest (jogging or walking). Start with a ratio of 30 seconds’ work to 60 seconds’ rest, and gradually advance to 30 seconds’ work to 30 seconds’ rest.
DAY 1 Upper body – push
Start off Level 2 with the bench press, which works the entire upper body at once. The following circuits will then isolate and shape the individual muscles.
Main Lift
Complete 2 warm-up sets with a light resistance. Then do 3 working sets with a challenging resistance (the last 2 reps should be very difficult).
Barbell bench press (light)
5 reps
Rest for 60 seconds
Repeat once for a total of 2 warm-up sets
Barbell bench press (heavy)
8–12 reps
Rest for up to 2 minutes
Repeat twice for a total of 3 working sets
Circuit 1
For each circuit, perform the exercises back to back for the specified number of reps. Rest and repeat as indicated.
12 reps
12 reps
16 reps
Rest for 60 seconds
Repeat twice for a total of 3 rounds
Circuit 2
12 reps
12 reps
Kettlebell windmill (without alternating)
12 reps/side
Rest for 60 seconds
Repeat twice for a total of 3 rounds
Core finisher
Perform the exercises back to back for the specified number of reps. Rest and repeat as indicated.
Side plank warm hug (without alternating)
10 reps/arm
10 reps
High plank shoulder tap (alternating)
20 reps
Rest for 45 seconds
Repeat twice for a total of 3 rounds
DAY 2 Lower body – deadlift
Picking up heavy weights off the ground is one of the best ways to build leg strength. This collection of exercises, including the deadlift, will make your lower body powerful and toned.
Main Lift
Complete 2 warm-up sets with a light resistance. Then do 3 working sets with a challenging resistance (the last 2 reps should be very difficult).
Conventional barbell deadlift (light)
5 reps
Rest for 60 seconds
Repeat once for a total of 2 warm-up sets
Conventional barbell deadlift (heavy)
8–10 reps
Rest for up to 2 minutes
Repeat twice for a total of 3 working sets
Superset
Perform the exercises back to back for the specified number of reps. Rest and repeat as indicated.
Dumbbell reverse lunge (alternating)
24 reps
12 reps
Rest for 45 seconds
Repeat twice for a total of 3 sets
Circuit 1
For each circuit, perform the exercises back to back for the specified number of reps or secs. Rest and repeat as indicated.
12 reps
Single-arm kettlebell clean (alternating)
20 reps
30 secs
Rest for 60 seconds
Repeat twice for a total of 3 rounds
Circuit 2
Kettlebell single-leg deadlift (without alternating)
12 reps/leg
Dumbbell lateral lunge (alternating)
20 reps
30 secs
Rest for 60 seconds
Repeat twice for a total of 3 rounds
DAY 3 Rest
DAY 4 Upper body – pull
Working your back with a barbell effectively builds core and upper-body strength. The medicine ball exercise in the first superset activates your muscle fibres, so you get stronger, faster.
Main Lift
Complete 1 warm-up set with a light resistance. Then do 3 working sets with a challenging resistance (the last 2 reps should be very difficult).
Barbell bent-over row (light)
6 reps
Rest for 60 seconds
Do not repeat warm-up set
Barbell bent-over row (heavy)
8–10 reps
Rest for up to 2 minutes
Repeat twice for a total of 3 working sets
Superset 1
For each superset, perform the exercises back to back for the specified number of reps. Rest and repeat as indicated.
12 reps
12 reps
Rest for 60 seconds
Repeat twice for a total of 3 sets
Superset 2
Dumbbell renegade row (alternating)
20 reps
Rest for 60 seconds
Repeat twice for a total of 3 rounds
Core finisher
Perform the exercises back to back for the specified number of reps. Rest and repeat as indicated.
10 reps
Side plank hip drop (without alternating)
12 reps/side
20 reps
Rest for 45 seconds
Repeat twice for a total of 3 rounds
DAY 5 Lower body – squat
These circuits hit your legs with squats, deadlifts, and lunges so that you really feel the burn. The cardio finisher will have you leaving the gym exhausted and satisfied.
Main Lift
Complete 2 warm-up sets with a light resistance. Then do 3 working sets with a challenging resistance (the last 2 reps should be very difficult).
Barbell back squat (light)
5 reps
Rest for 60 seconds
Repeat once for a total of 2 warm-up sets
Barbell back squat (heavy)
8–10 reps
Rest for up to 2 minutes
Repeat twice for a total of 3 working sets
Superset 1
For each superset, perform the exercises back to back for the specified number of reps. Rest and repeat as indicated.
12 reps
Dumbbell lateral lunge (alternating)
20 reps
Rest for 60 seconds
Repeat twice for a total of 3 sets
Superset 2
10 reps
Dumbbell step-up (without alternating)
10 reps/leg
Rest for 60 seconds
Repeat twice for a total of 3 rounds
metabolic finisher
Perform the exercises back to back for the specified number of reps or secs. Rest and repeat as indicated.
10 reps
Forearm plank leg march (alternating)
20 reps
30 secs
10 reps
Rest for 45 seconds
Repeat 3 times for a total of 4 rounds