The Workouts
Over the next 21-days you will be completing 3 workouts per week with at least a days rest in between. For beginners, I do not recommend going more than three days per week.
If you would like to workout more than three days, I will be providing two additional workouts that you can partake in for a total of 5 workouts per week!
Remember, you should also be walking for at least 30 minutes each day to go along with your workouts!
Week Two Workouts
Workout 1:
Complete all the exercises below in back to back fashion, resting only where it says to rest:
Squat Jumps: 15 reps
Push-Ups: 15 reps
Single Leg Squat: 12 reps each leg (one foot on a bench)
Pull-Ups or Assisted Pull-Ups: 12 reps
Duck Under Lunges: 10 reps each side
Rest 30 seconds and repeat 3-8 times depending on fitness level.
Workout 2:
For each exercise below, you will complete 30 seconds then move on to the next with no rest. Between full rounds, rest 60 seconds then complete one more round. Once you complete two rounds of the circuit, move to the next! (you will complete each circuit two times!)
Circuit 1:
Bodyweight Squats: 30 seconds
Single Leg Hip Raises: 30 seconds
Mountain Climbers: 30 seconds
Burpees: 30 seconds
Rest 60 seconds and repeat two times!
Circuit 2:
Squat Jumps: 30 seconds
Duck Under Lunges: 30 seconds
Side Shuffles: 30 seconds
Burpees: 30 seconds
Rest 60 seconds and repeat two times!
Circuit 3:
Push-Ups: 30 seconds
Leg Raises: 30 seconds
Burpees: 30 seconds
Rest 60 seconds and repeat 2 times!
Workout 3:
Complete each circuit below in a 20-10 interval fashion. After you finish the first circuit, rest 60 seconds and move to the next circuit! (each circuit is 8 minutes)
Circuit 1: 20 seconds on, 10 seconds off of the three exercises below for 8 minutes:
Push-Ups
Pull-Ups
Single Leg Deadlifts (each leg)
Circuit 2: 20 seconds on, 10 seconds off of the three exercises below for 8 minutes:
Mountain Climbers
Lateral Side-to-Side Jumps
Squat Holds
Optional Workouts
If you would like to add in two more workouts per week, perform two sprint circuits consisting of 7-10 full speed sprints.
Be sure to have at least one days rest in between sprint workouts. For example, complete the workouts above on Monday, Wednesday, and Friday then complete your sprints on Tuesday and Thursday!
Sprint Workout:
Complete 7-10 sprints at 40-80 yards each depending on fitness level. Rest 30-60 seconds between each sprint!
Note: If you have not sprinted in a while, be sure to start slow and warm up very well. For example, start by going 70-80% of your full speed the first few sprints. Build up to going full speed!
Click the ‘Next Step’ button below to go to your week two workouts!
