Week 2 Exercise Plan

Below is your exercise plan for week 2. 

Whereas in Week 1 the focus was to get you started on an exercise programme, in Week 2 your goal will be to improve on your performance of what you have managed in Week 1.

Choose the appropriate workout for you:

A) If you are very overweight and unfit: 

30-60 min walking on most (5-7) days  of the week 

If you feel up to it, try one round of the 5 floor-exercises shown in the beginner's programme

1. Abdominal crunch:  10-20 reps
2. Bridge:  10-20 reps
3. Plank on knees:  hold for 10-30 seconds
4. Side plank on knees: hold for 10-30 seconds
5. Bird dog: 10-15 reps on each side

I 

B) If you are just borderline overweight or just after toning:

If you have dumbbells: The Intermediate level programme 3 times per week for 2-3 rounds plus walking or treadmill or cross-trainer 3-6 times weekly for 30-60 min.

If you have no dumbbells but feel you can increase the intensity of last week's bodyweight workout, follow this 8-Station exercise programme below 3 times per week for 2-3 rounds plus power-walk or use treadmill or cross-trainer 3-6 times weekly for 30-60min.

With these 8 simple movements you will be doing a full body workout, and exercising practically all the major muscle groups. Plus, on top of that, you will get a great cardiovascular workout too, and you will definitely feel you heart rate increasing as you go through the circuit. As your heart rate increases, so will your metabolic rate, which means you will be burning more calories per minute.

Now if there is any particular exercise you cannot do, just leave it out and work with the remaining ones. Start off with one round of these exercises and try to do them with as little rest between movements as possible. If you do get out of breath, just stop until you recover, and then continue.

(The video shows only 5-6 repetitions per exercise to keep the video short)

1. Squat: 15-30 reps
2. Jumping jacks: 30-100 reps
3. Push-ups on knees or full push-ups: 10-20 reps
4. Lunges: 10-15 reps on each leg
5. Crawl into sun salutation: 4-12 reps
6. Tricep dips (against a bed or step): 10-20
7. Abdominal crunch: 20-50
8. Bird dog: 15-20 per side

Perform 1 round if you are just starting off, or more rounds if your fitness level permits. Depending on the amount of repetitions you perform, one circuit will take you anywhere between 6 - 10 minutes. Therefore if you build it up to 3 - 4 rounds you could be doing a 30 minute intensive workout at home!

If you perform 3 workouts of this sort per week, ideally on alternate days, you are definitely on the road to improved fitness!

C) If you are fairly fit and experienced in the gym: 

The advanced programme 3 times per week plus 30 minutes interval runs on the treadmill 3-4 times per week  or 30-60 minutes running  3-6 times per week.