Welcome to week 2 of summer season health camp! I’m so comfortable to have you ever on board for this 4 week problem together with your Whole Fitness center. When you’ve got been following alongside, I hope you’ve discovered your groove and are in a position to grasp the exercises with success. Should you’re simply tuning in now, you may get all of the vital particulars to start out the problem now. https://totalgymdirect.com/total-gym-blog/total-gym-4-week-summer-body-challenge-week-1
RECAP OF THE SUMMER BODY CHALLENGE
This problem is all about getting your summer season physique able to look and feel your greatest for the season. Over the following 4 weeks, you’ll full 24 transformational exercises designed to extend your energy, construct lean muscle, and enhance your endurance on and off of your Whole Fitness center.
Every week I’ll offer you a structured cardio and energy exercise plan that features a collection of Whole Fitness center energy exercises, so you may know precisely what to do every day of the problem.
The energy exercises goal all main muscle teams and are designed to progress every week by constructing upon the earlier weeks exercise. As you progress and enhance your energy, you’ve got choices to combine the superior workout routines for an additional problem.
To maintain you dedicated, I counsel you to maintain a day by day exercise journal to file your wins and struggles, your exercises and cardio periods, and something you’re feeling is useful to have successful expertise.
WEEK 2 || WORKOUT 2
This weeks whole physique exercise makes use of the cables together with the incline degree to problem your higher physique in coordination together with your decrease physique – all whereas focusing in your core!
Be taught Exercise 2 with good type and advance the workout routines because the week progresses. Exercise 1 might be within the combine once more as properly! Moreover, make sure you sweat it out on alternating days together with your favourite cardio and core routines and don’t neglect to spend time stretching these attractive muscle groups so that they’re ready for the following exercise.
Now let’s get sweatin’!
GOAL: Form, tone, and sculpt your summer season physique in 4-weeks with the Whole Fitness center Summer season Physique Problem.
DIRECTIONS:
• Carry out your individual warm-up for at the very least 5-minutes to organize your muscle groups.
• Carry out exercises in circuit format on non consecutive days
• Carry out every train for 15-20 reps / 2-3 units with little relaxation between units
• Incline ranges will range relying on the train and your energy. Regulate the extent to accommodate your energy, particularly in the event you want a problem.
• Modify or advance the workout routines by adjusting your physique place on the glide board (ex: knees bent vs legs prolonged, seated vs excessive kneeling)
• Confer with the weekly exercise schedule
• View the video to see an illustration of the workout routines.
• Keep constant, devoted, and targeted in your aim.
Accent: Cables
*The workout routines are listed from primary (1), intermediate (2), to superior choices (3)
1. Down Down – Up Up (DDUU)
• Bent knees DDUU (1)
• Bent knees DDPP +bent knee push-up (1)
• DDUU straight legs (2)
• Straight legs DDUU +bent knee push-up (2)
• Straight Legs +push-up (3)
• Decrease incline for extra depth (superior)
2. Torso Rotation -seated (1)
• Kneeling (2)
3. Surfer Row (1)
• Surfer Row +Bicep Curl (2)
4. Seated Chest Fly
• Bent Knees or Straddle Legs (1)
• Straight Legs (2)
5. Pull Over Crunch
• Ft on glide board (1)
• Raise legs (2)
• Straight legs (3)
6. Lat Elevate Crunch
• Ft on glide board (1)
• Raise legs (2)
• Straight legs (3)
Be sure you try the video to see how Exercise 2 is finished in your Whole Fitness center.
FULL 4-WEEK WORKOUT CALENDAR
You’re all set with 28 days of motivation at your fingertips. This calendar under reveals the complete exercise plan for the following 4-weeks. I counsel you’re taking a display screen shot, put it aside, print it – no matter you should do to maintain on observe. Use this calendar to test off every exercise as you full the day by day duties.
So get pumped and keep dedicated to your health targets as we go on a health journey to attain your summer season physique!
Keep tuned for Week 3 || Exercise 3 of the Whole Fitness center Summer season Physique Problem.
Practice Onerous.
Maria
