WEEK 2
DAY 1 : STRENGTH
WHAT DO YOU NEED?
1 Dumbbell (6 - 8 KG) 2 Dumbbells (8 KG)
Yoga Mat
Timer (you can use your phone)
EXERCISE
WEIGHT GUIDE
SETS
REST TIME/SET
8/8 Renegade Row
8 Overhead Push Press
6 - 8 KG
6 - 8 KG
3
90 secs
8 Goblet Squat
6 - 8 KG
8/8 Single Leg Deadlifts
8 KG x 2
3
90 secs
8/8 Plank Pull Throughs
8/8 Russian Twists
6 KG
6 KG
3
No Rest
Exercise Library : Week 2
DAY 2 : CONDITIONING
WHAT DO YOU NEED?
1 Dumbbell (4 KG)
2 Dumbell (6 KG)
Yoga Mat
Circuit Timer
Today's workout is a 15- minute circuit training. You will perform 7 exercises below for 2 rounds with 1 minute rest each round.
1. Kneeling Rainbows
6 KG x 1
45 secs
20 secs
2. Lunge to Rotations
6 KG x 1
45 secs
20 secs
3. Bear Crawl
Bodyweight
20 secs
45 secs
4. DB High Pulls
Bodyweight
45 secs
20 secs
5. 2 Burpees 2 Kicks
Bodyweight
45 secs
20 secs
6. Squats to Calf Raises
Bodyweight
45 secs
20 secs
7. Wall Sit with Anterior Raises
Bodyweight
45 secs
20 secs
-total 2 rounds-
EXERCISE
WEIGHT GUIDE
WORK TIME
REST
DAY 3 : STRENGTH
WHAT DO YOU NEED?
2 Dumbbell (4 KG, 6 KG, 8 KG)
Yoga Mat
Timer (you can use your phone)
EXERCISE
WEIGHT GUIDE
SETS
REST TIME/SET
10 Tricep Extensions
4 KG x 2
8 KG x 2
4 KG x 2
3
90 secs
8/8 Bulgarian Split Squats
6 KG x 1
Bodyweight
10/10 Fire Hydrants
Bodyweight
3
90 secs
Bodyweight
20 Toe Touches
Bodyweight
Bodyweight
3
No Rest