Week 2

Congratulations, you've already made it to week two. You'll notice that the volume (the amount of exercises, sets, and reps) has slightly increased this week. Are you ready?

Monday

Glute bridges: three sets of 10 reps
Reverse lunges: three sets of 12 reps, each leg
Dumbbell squats: four sets of 12 reps
Step ups: three sets of 10 reps, each leg

Tuesday
Today you'll be doing a 20-minute run. The pace is up to you, so choose a speed you'll be proud of. If necessary, you can take walking breaks.

Wednesday
Today is a rest day. Feel free to stretch or foam roll, and get ready for tomorrow.

Thursday

Three sets of biceps curls: 12-rep superset with a plank: 15 seconds
Bent-over row: three sets of 12 reps
Dumbbell bench press: three sets of 12 reps (instead of alternating your arms, move both of them simultaneously)
Reverse fly: three sets of 12 reps
Push-ups: three sets of 10 reps

Friday

Plank: three sets of 15 seconds
High knees: 30-rep superset with walking lunges: 10 reps each leg
Dumbbell squat press: 15 reps
Squat thrust: 10 reps

Saturday and Sunday
These two days are rest days, but that doesn't mean that you have to be sedentary. Take a yoga class, foam roll, walk around town, or go on a bike ride.

Image Source: TONL