Monday, December 12, 2011

Week 2 {12 Week Fitness}

Now that Week 1 is published in full, time for Week 2! It is really easy after that, you just alternate the weeks for 10 more weeks! The only thing that changes is the length of cardio. Weeks 1-6: 30 minutes and Weeks 7-12: 40 minutes. To make it easy to follow, here is the entire week of workouts!



Week 2



Day 1: 30 min Cardio+ Lower Body



Upper Legs 

Exercise
Rest
Reps
Sets
1 minute
12
1
1 minute
10
1
1 minute
8
1
1 minute
6
1
None
12
1
2 min
12
1











Exercise
Rest
Reps
Sets
1 minute
12
1
1 minute
10
1
1 minute
8
1
1 minute
6
1
None
12
1
2 min
12
1








Lower Legs




*Use 2 dumbbells instead of a barbell 




Day 2: Cardio + Chest/Triceps



Chest (all done on the yoga ball or bench)

Exercise
Rest
Reps
Sets
1 minute
12
1
1 minute
10
1
1 minute
8
1
1 minute
6
1
None
12
1
2 min
12
1









Triceps

Exercise
Rest
Reps
Sets
1 minute
12
1
1 minute
10
1
1 minute
8
1
1 minute
6
1
None
12
1
2 min
12
1









*You can use the edge of a desk, chair, or weight bench.


Day 3: Cardio+ Abs


xercise
Rest
Reps
Sets
30 Second Plank
30 seconds
1
3
30 seconds303
30 seconds303
30 seconds153
30 seconds83
30 seconds153










Day 4: 30 min Cardio+ Lower Body


Upper Legs 

Exercise
Rest
Reps
Sets
1 minute
12
1
1 minute
10
1
1 minute
8
1
1 minute
6
1
None
12
1
2 min
12
1











Exercise
Rest
Reps
Sets
1 minute
12
1
1 minute
10
1
1 minute
8
1
1 minute
6
1
None
12
1
2 min
12
1








Lower Legs




*Use 2 dumbbells instead of a barbell 

Day 5: Cardio+ Shoulders/Biceps/Back


Shoulders

Exercise
Rest
Reps
Sets
1 minute
12
1
1 minute
10
1
1 minute
8
1
1 minute
6
1
None
12
1
2 min
12
1
















Back

Exercise
Rest
Reps
Sets
1 minute
12
1
1 minute
10
1
1 minute
8
1
1 minute
6
1
None
12
1
2 min
12
1

















Biceps

Exercise
Rest
Reps
Sets
1 minute
12
1
1 minute
10
1
1 minute
8
1
1 minute
6
1
None
12
1
2 min
12
1






Day 6 (optional): Yoga or Pilates 


As always, PLEASE contact me with any comments, questions, or concerns at feedingmytemple@gmail.com! 

2 comments:

The Bookness said...

Oh, so happy I found you. Been changing my lifestyle as well, started working out after many years of rest. Thanks for sharing, and be sure to see me more.

Followed the blog, hope you don’t mind. And who knows, maybe you’ll visit me someday too.

thebookness.blogspot.com

Digger said...

Hello. I just spent the last few minutes reading through some of your posts and I love it. Thank you so much for sharing!! I'm a new follower!

Digger
www.digdeeperdesign.blogspot.com

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