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WEEK TWO - DAY 1 | TIME TO COMPLETE : 55 MINUTES
WEEK TWO | DAY 1
UPRIGHT ROWS TO SHOULDER PRESSES
A compound workout that combines dumbbell upright rows and dumbbell shoulder presses. 3 sets of 10.
WEEK TWO | DAY 1
DUMBBELL FRONT RAISES – VARIATION
A simple and effective variation to the front raises. Adding a fly motion provides an engaging compound motion. 3 sets of 10.
WEEK TWO | DAY 1
DUMBBELL UPRIGHT ROWS
A great delts and shoulder workout. Pick a weight that you can comfortable do 3 sets of 10 with. Pause slightly at the top.
WEEK TWO | DAY 1
BATTLE ROPES
An intense HIIT that targets your glutes, core and arms. Maintain a squat position and a tight core throughout. 4 sets of 30 second reps.
WEEK TWO | DAY 1
MEDICINE BALL TWISTS
Knees up and feet off the ground. Maintain a V shaped torso and twist. 4 sets of 25.
WEEK TWO | DAY 1
BALL SLAMS
Therapy with benefits! Grab a medicine ball and slam it. Keep a tight core throughout the motion. 3 sets of 20.
WEEK TWO - DAY 2 | TIME TO COMPLETE : 55 MINUTES
WEEK TWO | DAY 2
DUMBBELL-WEIGHTED SUMO SQUATS
A variation on the regular squat. Toes pointed out and a wider-than-shoulders stance. keep a straight back and squat. 3 sets of 10.
WEEK TWO | DAY 2
KNEELING BAND-ASSISTED ABDUCTION
Keep a straight back and tight core. Use a band that allows for 3 sets of 10. Pivot from the hip only and rotate legs. This will burn.
WEEK TWO | DAY 2
DUMBBELL-WEIGHTED DEADLIFTS
Use a comfortable weight. Keep your back straight and your feet planted. Tight core and focus on your hamstrings. 3 sets of 10.
WEEK TWO | DAY 2
BAND-ASSISTED LYING ABDUCTION
Self explanatory. Pivot from the hips only. Keep a tight core. 3 sets of 10. Rotate legs and repeat.
WEEK TWO | DAY 2
BAND-ASSISTED THRUSTERS WITH ABDUCTION
A twist on the regular band-assisted thrusters. Finish with an abduction motion at the top. Hold for 2 seconds. 3 sets of 10.
WEEK TWO | DAY 2
BALANCE BALL KNEE TUCKS
A great workout that combines planks & knee tucks. Hold the position for 2 seconds, release into a plank. 3 sets of 25.
WEEK TWO - DAY 3 | TIME TO COMPLETE : 55 MINUTES
WEEK TWO | DAY 3
DUMBBELL ROWS
One of the easily overlooked back and bicep workouts. A simple and effective exercise. 3 sets of 10. Rotate arms and repeat.
WEEK TWO | DAY 3
STRAIGHT ARM DUMBBELL PULL-BACKS
Keep a tight core and straight arms. Pivot from the shoulders only. Use a weight you can comfortably do 10 reps with. 3 sets.
WEEK TWO | DAY 3
ELEVATED BARBELL ROWS
Doesn’t have to be on a barbell. A TRX strap works just as good. Keep your body planked and pull up towards the bar. 3 sets of 10.
WEEK TWO | DAY 3
BATTLE ROPE SLAMS
A variation to the alternating battle ropes. Engage your entire body with this HIIT workout. 4 sets of 30 second slams.
WEEK TWO | DAY 3
BALANCE BALL KNEE TUCKS
A great workout that combines planks & knee tucks. Hold the position for 2 seconds, release into a plank. 3 sets of 25.
WEEK TWO | DAY 3
BALANCE BALL CRUNCHES
A great core-isolation workout. keep a straight back and pivot at the hips only. 4 sets of 25. Make this challenging by holding a weight.
WEEK TWO | DAY FOUR
REST & ACTIVE RECOVERY
Good job, you’re half-way through my Week Two workouts!
Take a day off today to recover. Some light activity can be helpful in getting the blood flowing and will aid in muscle recovery. This could be a walk around the neighborhood, a short bike ride or some stretching around the house.
Watch your diet and keep your macros on track, and always make sure to get enough protein in your diet.
SHOP PROTEINWEEK TWO - DAY 5 | TIME TO COMPLETE : 55 MINUTES
WEEK TWO | DAY 5
STANDARD PUSHUP
A simple workout but arguably the most effective all around. Keep back straight and elbows tucked in. 3 sets of 10.
WEEK TWO | DAY 5
WALL BALLS
Target your upper and lower body muscles simultaneously. Start and end in a squat position and keep a tight core throughout. 3 sets of 10.
WEEK TWO | DAY 5
BALL SLAMS
Therapy with benefits! Grab a medicine ball and slam it. Keep a tight core throughout the motion. 3 sets of 20.
WEEK TWO | DAY 5
BOX JUMPS
Jump with both feet on any stable platform (box, park bench, short wall). A great HIIT workout. 4 sets of 25.
WEEK TWO | DAY 5
PLANKS
An extremely effective core workout. Planks are often done wrong so watch your form. Hold the plank position for 45 seconds.
WEEK TWO | DAY 5
BALANCE BALL CRUNCHES
A great core-isolation workout. keep a straight back and pivot at the hips only. 4 sets of 25. Make this challenging by holding a weight.
WEEK TWO - DAY 6 | TIME TO COMPLETE : 55 MINUTES
WEEK TWO | DAY 6
BALANCE BALL HAMSTRING CURLS
Make sure you warm up your hamstrings first…this is known to cramp. Palm of hands planted on floor and a tight core. 3 sets of 10.
WEEK TWO | DAY 6
WALL-SITS WITH BAND-ASSISTED ABDUCTION
When wall-sits are not enough! Hold the abduction for 2 seconds. 3 sets of 15. Rotate legs.
WEEK TWO | DAY 6
BAND-ASSISTED LUNGES
Lunges made more challenging with bands. Keep your core tight and a slow and steady motion throughout the workout. 3 sets of 10.
WEEK TWO | DAY 6
PLANKS
An extremely effective core workout. Planks are often done wrong so watch your form. Hold the plank position for 45 seconds.
WEEK TWO | DAY 6
JUMP SQUATS
Add high intensity interval training to your standard routine by incorporating these jump squats. 4 sets of 25.
WEEK TWO | DAY 6
BALANCE BALL KNEE TUCKS
A great workout that combines planks & knee tucks. Hold the position for 2 seconds, release into a plank. 3 sets of 25.
WEEK TWO | DAY SEVEN
WEEK TWO COMPLETED
Congratulations! you finished Week Two of my 28 Day Program!
Take a day off. Rest and spend time with friends or family. Read a book or enjoy your favorite hobby but keep your physical activity to a minimum – let your body fully recover and heal. Tomorrow we get back at it again!
Drink plenty of water and as always, watch your diet and keep your macros on track. Tomorrow we start a new week!
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