Week 1 Day 2

Bring it day 2! Tuesday's circuit challenge 

Printable Day 2 workout

PRINTABLE BEGINNERS WORKOUT  

Scroll down to the bottom of this page for demos for all levels.

Our theme today is "Shake It", because we are going to shake that fat right off your bodies. :)  So WATCH THIS and "Shake It!"

This circuit challenge is designed to work all of your muscles.  Circuit training is very beneficial.  Most circuit training activities allow you to retain your current muscle mass and build new muscle, which naturally decreases as you age. Circuit training aids weight loss since building muscle increases your body's ability to burn calories. Exercises like weightlifting and abdominal crunches help lower your risk for conditions like osteoporosis, arthritis, diabetes and back pain. Circuit training also benefits your long-term well-being, as these activities have been shown to improve attention in older adults as well as enhance balance, which increases your level of independence as you grow older.

 Read more Here

With every weight lifting challenge we will provide you with pictures of each workout we want you to do.  They will be at the end of every post.  We will also have a short printable version that you can copy and paste to take with you to the gym.

Few tips: You are in control of your body! Only you can test your limits and know your limits.  Our advice would be to push yourself but make sure you are always breathing!  Breath out when you work and inhale when you rest.  For example, when you are in pushup position breath out when you go down.

Don't cheat on your form.  Form is always important, so make sure you are doing the proper form if you can't then take a short rest.

When the exercise says until failure this means to push yourself until your muscles say "no more!"

Take short breaks.  Depending on the shape you are in you should only be taking at the most 1 min breaks between circuits.  This workout is designed to get your heart pumping.  We want you to do less weight and more reps.  Less rest and more work.  

No chatting until your finished.  If you are chatting at the gym just go home!  If you can chat, you are not working.  If any of you are like us, we have other things to do then work out, so when you are working out clear your head put in your music if you prefer, and do work!

Last thing: When you finish this challenge look yourself in the mirror and tell yourself you're beautiful (or handsome) and feel proud, because you gave it 100 percent!   

ENOUGH CHIT CHAT: "BRING IT"

Perform every circuit 2x's

Take 30 sec. breaks after each of the 1 min plyo work outs.  If you are just beginning to work out, perform each circuit 1X but always try for 2X's.  If you are injured and can't perform any one of the below exercises, improvise.  If there is a trainer or a person who looks like they know what they are doing, copy a workout they may be doing, or ASK. 

Tuesdays circuit challenge day 2:

CIRCUIT 1:

20 ROWS

1 MIN HIGH KNEES

20 TRICEP DIPS

1 MIN HIGH INTENSITY JUMPING JACKS

CIRCUIT 2:

20 LAT PULL DOWNS

1MIN SQUAT JUMPS

20 BICEP CURLS

1MIN BURPEES

CIRCUIT 3:

20 PUSHUPS

1 MIN BUTT KICKS

EZ BAR CURLS

1 MIN DONKEY KICKS

CIRCUIT 4:

1 MIN BOAT POSE

1 MIN PLANK 

Cool down and stretch

Nice work.  Day in and day out.  Remember how hard you just worked out today next time that cookie temps you.  Eat healthy, Be strong!

Tuesdays Circuit Challenge: Reference guide 
                                                                            

Tricep dips

                               

High knees

 High Intensity Jumping Jacks

 Lat Pull Downs

 

 Squat Jumps

Cable Rows

bicep curls

donkey kicks

Burpees

Ez bar curl

                                                                                                      

Push Up

Butt Kicks

Boat Pose

Plank