Get in great shape - Begginer: Week 2

Hello guys,

if you are Beginner and finished the first week of the training Total body workout 1, you are ready to move to the next training. 

In the second week you are still working on your endurance and developing strength. This week you change the workout. I suppose you to workout 3-4 times per week.

Let`s get started!


Pavla


 

BEGGINER: WEEK 2

 

1. WARM UP
2. TOTAL BODY WORKOUT 2, 3
3. STRETCHING

1. WARM UP

 

You can do the same warm up routine as the first week. You can also change it and start with marching and slowly change it to jogging. Your warm up should be at least 5min long.

 

Warm up routine:

1. jogging or jump rope, 1-2 min
2. jumping jacks, 1min
3. cross country sky, 1min
4. thigh stretch, 1min

 

 

 

2.  TOTAL BODY WORKOUT 2

This training makes you feel great, fit, healthy and energetic. Concentrate on your body as a whole. Tone and tighten your entire body from shoulders to calves, leaving you with a complete feeling of satisfaction and balance.

 

Recommendation:

• I use 8lbs dumbbells
• try to do up to 3 rounds

Workout routine:

1. arms up holding weights, jogging with high knees, 1min
2. squat x press over head, 2min
3. plyo jacks, 1min
4. squat thrust, 2min
5. push up x feet in and out, 1min

  

 

 

 



 

 

TOTAL BODY WORKOUT 3

 

Great training for toning and strengthening your entire body. After the workout you feel all your muscles, especially lower body.

 

Recommendations:

• if your goal is to lose weight, add cardio for 15min before and 15min after the training (jogging, walking, jumping jacks...)
• I use 5lbs dumbbells
• do 20resp of each exercise
• go up to 3 rounds
• stop whenever you need to, have a quick rest, but then continue, do not give up

 

Workout routine:

1. squat x dummbell overhead alternate, 20 reps
2. side lunge x touch down x reach up, 20 reps (right leg)
3. side lunge x touch down x reach up, 20 reps (left leg)
4. overhead chops, 20 reps
5. squat and twist and reach, 20reps

 

 

 

 

 

3. STRETCHING

 

As a beginner you can be really sore after the workout or the other day after you exercised. Reason why you are sore is because your body is not used to exercise. Always stretch after the workout.

Stretching helps you to release muscle pain, be leaner, limber, look great, taller and feel great.

 

 

 



 

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