Rachael ForsterComment

Week 2 of The 30 Day Challenge

Rachael ForsterComment
Week 2 of The 30 Day Challenge

Day 1- Full Body

1. Sumo Squats

2. Run In Place Kicks (try to kick your heels to your butt)

3. Push Ups

4. Straight Abs

5. Monkey Push Ups

6.Burpees

7. Lunges 

8. High Knees

9. Tricep Dips

10. Booty Bridge

11. Jumping Jacks

12. V- Ups

Day 2 - Legs and Abs Repeat 2x

1. Squat

2. Jumping Jacks

3. Fire Hydrants & Extend (R,L)

4. Donkey Kicks

5. Lunge (R,L)

6. Plank

Day 3 - Arms and Back (repeat like couplet so 1,2 1,2 3,4 3,4,etc)

1. Push Up

2.  Lateral Raise

3. Monkey Push Up

4. Swan Arms (light weight if ready)

5. Tricep Dips

6. Bent Over Rows

Day 4-  Full Body (repeat 2x)

1. Jumping Jacks

2. Squats & Press

3. Dead Lifts

4. Plank

5. Bicep Curls 

6.Russian Twist

Day 5- REST

Day 6- REST

Day 7- Legs & Abs (couplet)

1.Plank & Leg Lift (R, L)

2. Wall Sit

3. Downward Dog Leg Extenstion to Knee to Chest

4. Side Plank

5. Side Left Lifts

6. Standing Toe Touches 

Let's smash out these work outs for week 2!

We are going to need weights or a backpack filled with books. Pretty much anything weighted. Mostly we will be using body weight. I like to keep it as simple as possible! 

These work outs are interval training. It's high intensity interval training which will not over rev your metabolism but get you a great work out. 

Set an interval timer also called a Tabata timer (easy to download off the app store) 50 sec on / 10 secs off. Most work outs will be only 12 minutes in total so no excuses about how busy you are. 

Even with the timer set, your weight ready, and your work out written, it's easy to forget the music. Don't it's much easier with the music. :)