Week Two Workout

Hey Everyone!

Congratulations on making it through the week one meal plan and workout! The week two abdominal workout focusses mostly on working the obliques. There will be four rounds of cardio and abdominal circuits in this workout. However you will repeat those 4 rounds TWICE!  The cardio will consist of 12 burpees followed by a form of 20 squat kicks. The abdominal moves will be in sets of 40. 

Round One:

Cardio: 12 Burpees to 20 squat with a front kick  Abdominal: 40 right side crunches/ 40 left side crunches

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Start by squatting. Come up from the squat and kick your right leg out to the front of you. Kick with force and squeeze your glutes and abdominals. Sit back down in a squat and come up from the squat kicking your left leg out in front of you. 

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Lay on your right side with knees at ninety degrees. Crunch your left elbow up toward your hip. Crunch and squeeze those obliques! Do 40 reps on each side. 

Round Two

Cardio: 12 Burpees to 20 squat with a back kick  Abdominal: 20 right side plank with hip dip and 20 left side plank with hip dip

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Start squatting down. As you come up from the squat kick your right leg straight back with force. Be sure to squeeze your glutes and abs. Repeat alternating the leg you kick back with. Complete 20. 

ImageCome up into a right side plank. Dip your hip halfway down to the ground and raise it back up. Complete 20 dips on the right side. Then switch to a left side plank and complete 20 dips. 

Round Three: 

Cardio: 12 Burpees to 20 squat with alternating side kicks Abdominal: 40 Scissor crunches 

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Start squatting down. As you come up from the squat, kick your right leg out to the side with force. Be sure to squeeze your glutes and abs.  Squat back down and the come up kicking your left leg out to the side. Repeat alternating the leg you kick with after each squat. Complete 20 reps. 

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These are from the week on workout.  Raise the right leg straight up and you left leg straight out 6 inches off the ground. Crunch across to the right knee. Alternate legs and crunch.  Repeat 40 reps. 

Round Four

Cardio: 12 Burpees to 20 squats Abdominal: 20 Captain Morgan on the right side and 20 Captain Morgan on the left side.  

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Captain Morgans:

Start in the right side plank. Hold the plank and raise your left knee to your left elbow for one rep. Complete 20. Then switch sides. Come up into a left side plank. Raise your right knee to your right elbow. 

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Guess what??!! REPEAT IT ALL AGAIN!!

 

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