Week 2
Day 1:
The following workout will be done as a circuit, meaning you will take little to no rest in between each exercise. After you complete all the exercises, take 90 seconds of rest, then repeat for a total of three rounds.
- Plank with knee tap: 20 reps
- Mountain climber: 30 reps
- Side elbow plank (left side): 30 seconds
- Russian twist: 20 reps
- Side plank (right side): 30 seconds
Day 2: Treadmill sprints (21 minutes)
- Begin with a five-minute jog on the treadmill to warm up before beginning the speed work.
- Set the speed of the treadmill to 7.0 mph, and complete a total of six, 45-seconds sprints. Take one minute of rest in between each sprint. If 7.0 mph is too fast or too slow, feel free to adjust the speed. Remember, this is a sprint, and the speed should be at a challenging pace.
- Complete a five-minute, light jog to cool down.
Day 3: Rest
Day 4: The following exercises will be done as a circuit, meaning you will take little to no rest in between each exercise. After you complete all the exercises, take 90 seconds of rest, then repeat for a total of four rounds.
- Plank with knee tap: 10 reps
- Medicine ball slam: 20 reps
- Vertical bench knee/leg raise: 10 reps
- TRX knee tuck: 12 reps
- TRX pike: 12 reps
- Bottoms-Up kettlebell carry: 20 steps forward or 20 feet
Day 5: Rest
Day 6:
The following workout will be done as a circuit, meaning you will take little to no rest in between each exercise. After you complete all the exercises, take 90 seconds of rest, then repeat for a total of four rounds.
- Mountain climber: 30 reps
- Side plank dip (left side): 15 reps
- High knees: 30 reps
- Side plank dip (right side): 15 reps
Day 7: Rest
You're already half through the program. Are you feeling stronger yet?