home exercise guide
TRANSCRIPT
H O M E E X E R C I S E G U I D E
* B U R N C A L O R I E S • G E T T O N E D *
M o n t h 2
Table of Contents
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.Introduction...............................................................1 What you'll need........................................................3 Week 1 & 2 Routines..................................................4 Monday Arms.........................................................5 Wednesday Abs.....................................................7 Friday Legs............................................................9 Saturday/ Sunday Cardio....................................11 Week 3 & 4 Routines................................................12 Monday Arms.......................................................13 Wednesday Abs.....................................................15 Friday Legs............................................................17 Saturday/ Sunday Cardio....................................19 Warm-Up Routine....................................................20 Stretch Routine........................................................21
Introduction
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Congratulations on completing your first month! I hope it was eye opening and body changing and I trust that the past 4 weeks have proven to you, just how strong really are. You'll need to be even more consistent with your exercise to ensure you keep burning fat, as your body gets smaller. I look forward to you getting stronger and leaner! • Start with your warm up, before moving to the more vigorous exercise. • Stop exercising immediately, if you feel dizzy, have a headache or pain in your chest. • Stay hydrated when exercising; keep a bottle of water close. • Wear comfortable shoes when exercising. Change shoes every 6 months, as the cushion would have worn off. • Lastly, cool down after the exercise, stop slowly, and stretch your body after.
Safety Exercising
Welcome back!
Introduction
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Just like your month 1 plan, you can swap the exercise days, but ensure you do the different workouts through the week. For example, you can decide to do Wednesday’s work out on Saturday, and do Saturday’s work out on Wednesday. What’s important is that you complete all the different workouts for the week. Your strength training is crucial to help you get tones and grow nice lean muscles, which will help you burn more calories long term. So please, don’t focus only the aerobics.
As always, have fun!
What you'll need
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An exercise mat or rug
Trainers
Sports bra
1 to 3kg Dumbbells or improvise with 75cl bottles filled with sand
Week 5 & 6
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Punch in squat position (20 - 30 punches). Start in squat position then punch holding weights
Diamond push-ups (10 - 12 reps)
Bicep curls (12 - 15 reps)
Step 1: Warm up routine. Refer to page 20
Step 2: Strength training. Repeat the entire set 2 - 3 times.
Click here for video Monday: Arms & Back
Monday: Arms & Back
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Single lateral raise (10 - 12 reps each side). Raise one arm side ways holding te weight.
Tricep swings (20 - 30 swings). Lay on your back and move your arms over your head, holding the weight
Step 3: Cardio (See page 11)
Step 4: Stretch (See page 21)
Click here for video
Wednesday: Abs
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Plank jacks (10 - 12 reps). Start in a plank position, then open and close your legs,like in jumping jacks
Planks. Hold for 15 - 30 seconds
Alternate crunch (10 - 12 reps)
Step 1: Warm up routine. Refer to page 20
Step 2: Strength training. See below
Click here for video Wednesday: Abs
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Start with your legs slightly above the ground. Bring one knee towards your chest, one at a time. Repeat 20 times.
Leg pull ins. Start with your legs on the floor (slightly raise them to make the move harder). Pull both knees
towards your chest. (10 - 15 reps)
Step 3: Cardio (See page 11)
Step 4: Stretch (See page 21)
Click here for video Wednesday: Abs
Wednesday: Abs
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Walking Lunge (20 - 30 steps in total)
Squats with side leg raises. 10 - 12 reps
all squats. Ensure your thighs are parallel to the ground. Hold for 20 - 30 seconds
Step 1: Warm up routine. Refer to page 20
Step 2: Strength training. Repeat the entire set 2 - 3 X
Click here for video Friday: Legs
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Standing calf raises, Raise your heels and put your weight on your toes, hold for 2 seconds. 10 - 12 reps
Step 3: Cardio (See page 11)
Step 4: Stretch (See page 21)
Click here for video Friday: Leg
Wednesday: Abs
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Cardio is important to help you burn calories and for your cardiovascular health. It’ll help strengthen your heart muscles, which lower blood pressure. Pick any of the following options • Fast walk for 15 minutes OR • Skipping rope (500). Increase number by 50 – 100 at each successive workout OR • Dance with medium to high intensity for 15 minutes OR • Jumping jacks (100), count open and close as 1. Increase by 10 - 20 at each successive workout.
Step 1: Warm up routine. Refer to page 20
Step 2: Cardio
Step 3: Stretch (See page 21)
Sat/ Sun: Cardio only
Week 7 & 8
Wednesday: Abs
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Wide grip row (10 - 15 reps) Hold the weight in front of you, then bring your arms towards your chest
Push up then plank (10 - 12 resp)
Plank with one arm grip row. You can rest your knees on the ground to make it easier
Step 1: Warm up routine. Refer to page 20
Step 2: Strength training. Repeat the entire set 2 - 3 X
Click here for video Monday:Arms & Shoulders
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Superman. Hold for 2 seconds, repeat 10 - 12 times
Lying side raises. 10 - 12 reps each arm
Step 3: Cardio (See page 19)
Step 4: Stretch (See page 21)
Click here for video Monday:Arms & Shoulders
Wednesday: Abs
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Heel taps (10 - 12 reps each leg)
Mountain climber (20 -30 steps)
Flutter kicks (20 - 30 kicks)
Step 1: Warm up routine. Refer to page 20
Step 2: Strength training. Repeat the entire set 2 - 3 X
Click here for video Wednesday: Lower Abs
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Cross body climber (20 - 30 climbs)
Roll up (10 - 12reps)
Step 3: Cardio (See page 19)
Step 4: Stretch (See page 21)
Click here for video Wednesday: Lower Abs
Wednesday: Abs
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Ankle sways (10 -15 reps each leg)
V-legs. 10 -15 reps
Clamdig with roatation. 10 - 15 reps each leg
Step 1: Warm up routine. Refer to page 20
Step 2: Strength training. Repeat the entire set 2 - 3 X
Click here for video Friday: Legs
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Lying leg raise with rotations. Lay on your side, and raise one of your legs, then move the leg in small circles. (10 - 15 reps
each leg)
Butt lift. Move your hips up and down, a total of 20 times
Step 3: Cardio (See page 19)
Step 4: Stretch (See page 21)
Click here for video Friday: Legs
Wednesday: Abs
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Cardio is important to help you burn calories and for your cardiovascular health. It’ll help strengthen your heart muscles, which lower blood pressure. Pick any of the following options • Fast walk for 20 minutes OR • Skipping rope (1000). Increase number by 50 – 100 at each successive workout OR • Dance with medium to high intensity for 20 minutes OR • Jumping jacks (200), count open and close as 1. Increase by 10 - 20 at each successive workout.
Step 1: Warm up routine. Refer to page 20
Step 2: Cardio
Step 3: Stretch (See page 21)
Sat/ Sun: Cardio only
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Self-hugs. 10 reps
Repeat the entire circuit twice
Arm circles. Move your hands in a circular motion 10 times. Then do the same in the opposite direction. in
Jog on a spot for 30 seconds
Touch your alternate toes. Touch each toe 10 times
Click here for video Warm up Routine
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Hold for 10 seconds Hold for 10 seconds for each arm
Hold 10 seconds on each side
Hold 10 seconds for each leg
Hold 10 seconds for each leg
Hold 10 seconds for each leg
Click here for video Stretch Routine