Below is your week 2 workout for Fall Into Fit! As I said in the week 2 schedule post, this week we are focusing on muscular endurance to prepare your muscles for increased strength and power later in the series. Let’s get to it!
- Chest Fly with Leg Lift: Lie on your back with your knees bent at 90 degrees and your arms lifted straight up with dumbbells in hand. Slowly lower your arms out to the side while lowering your heels toward the ground. Keep your abs tight and your lower back pressed into the ground for 12-15 reps.
- Hamstring Curls: Lie on your back with your calves resting on a stability ball. Raise your hips and bring your feet and the ball towards you, curling your hamstrings. Lower down to the starting position and repeat for 12 reps.
- Plank with Tricep Kickback Begin in a straight arm plank position with a dumbbell in your left hand, and your right hand flat on the ground. Keeping your left arm straight, bring the weight straight back so your arm is parallel with your body. Lower the dumbbell back to the starting position and repeat. The trick here is you want to keep your hips still (ie: don’t let them rock side to side or come up) and core tight.
- Hand Release Push-Ups: Lower down into a push-up. When you reach the bottom, extend your arms straight out, then bring them back by your sides to push yourself back up. Repeat for 10 reps.
- Curtsy Lunge and Punch: Begin standing with a dumbbell in each hand and feet at hip distance apart. Step your left leg back into a curtsy lunge position and raise your right arm into a “punch”. Repeat, alternating sides until you complete 20 total, or 10 on each side. Be sure to keep your hips facing forward during the curtsy lunge, and do not let your front knee extend past your toes. If you look down, you should still be able to see your big toe.
- Jump squats: Start in a standing position with feet hip distance apart. Lower down into a squat, then jump straight up into the air, landing softly (this is to protect your joints!). Do as many as you can in 60 seconds.
Repeat this circuit 3 times through, and let me know when you give it a try! 🙂
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