Week 2 Heavy Hitters

Week 2

Some of these exercises will be quite easy and some will be quite difficult.  The idea is to breakdown the muscle tissue so that it will repair and grow stronger/larger.  You do not need store weights.  2 cans of tomato juice, 2 cans of soup will work just as well.  So let's begin!






Endurance Week!  We are learning endurance this week.  The key to week 2 is to complete as much of this routine in one session as possible.  We want to get that heart pumping and our bodies moving. Before you begin tell yourself that you are stronger than your body will allow you to believe.  This is a great 30 minute workout.  Once you've completed the strength and cardio get up immediately and go take that walk.  The goal is to walk 10 - 15 minutes.  PUSH YOURSELF AND GO FARTHER! 



See Week 2 for details on these exercises
 
Day 1 - 2 sets of 20 Wall Pushups (you should feel the weight of your body on your arms as you push back), 3 sets of 21's (you will complete one set by doing each move 7 times),  3 sets of 8 - 12 Swimmer's Presses,  150 punches, Walk 10 - 15 minutes.  Remember just one more step, just one more minute!

Da y 2 - 2 sets of 20 Sitting or Standing Jumping Jacks (while standing or remain sitting do the upper part of a jumping jack with your arms out to your side quickly point them above your head almost touching then quickly return to the position with both arms out at your side), 3 sets of 20 Head, Shoulders, Knees and Toes, 3 sets of 20 Kicks , 3 sets of 20 Side Bends.  Walk for 10 - 15 minutes.
 
Day 3 - 2 sets of 20 Wall Pushups, 3 sets of 21's, 3 sets of 8 - 12 Swimmer's Presses, 150 punches and today you need to walk for 10 - 15 minutes.  Remember you will need to walk one more than you did yesterday!

Day 4 - 2 sets of 20 Sitting or Standing Jumping Jacks , 3 sets of 15 Head, Shoulders, Knees and Toes, 3 sets of 20 Kicks, 2 sets of 20 Side Bends and today you need to walk for 10 - 15 minutes.  Remember to walk one more than you did yesterday!

Day 5 -  2 sets of 20 Wall Pushups, 3 sets of 21's, 3 sets of 8 - 12 Swimmer's Presses, 150 punches and today you need to walk for 10 -15 minutes.  Remember you will need to walk one more than you did yesterday!

Day 6 - 2 sets of 20 Sitting or Standing Jumping Jacks , 3 sets of 15 Head, Shoulders, Knees and Toes, 3 sets of 20 Kicks, 3 sets of 20 Side Bends and today you need to walk for 10 - 15 minutes.  Remember to walk one more than you did yesterday!

Day 7 - REST!  You deserve it!  You may be a little sore but you should feel better!  Tomorrow you will feel amazing!  You did it one week of exercises!  You've done Strength Training and Cardio.  Next Week we step it up a bit and begin using your own body weight to help you lose this weight and kill fatty!