Sunday, September 1, 2013

Fall Into Fitness Program: Week 2


You made it through week 1! Now, it's time to kick it into gear and really push yourselves. This week is more about individualized muscles, so you may not feel quite as sore as you did this last week because the workouts are focused more on one muscle rather than working so many at a time. This is to give you somewhat of a break from those super-tired muscles, while also continuing to strengthen and push forward. Weeks 3 and 4 will be hard, so enjoy this week! You are doing great!

This is SO true! Is this not enough motivation for you to push through for these 4 weeks and then continue so others can notice?!

Here's the schedule - notice the HIIT workout increased 5 minutes :) The only things that changed are the strength workouts - so if you need a review of what steady state/HIIT are - go to the first post!

 

Strength workout #1:


How-To Pictures:

Plie Squats:



Plank Rows:

 

Side to Side Lunges w/ Front Raises:

 

Tricep Dips:



Bicycle Crunches:


Strength Workout #2:


How-To Pictures:

 Pushups: You can either do regular pushups or on your knees

 

 

Hydrants: I always say, "Act like you're peeing like a male dog." haha!

 
 
Tricep Kickbacks:

 

Crunches:

 

Jump Squats:


 

 Yoga #2:  
Hold each pose for 1 minute resting for 15 seconds in between each for 2 total rounds

Bridge: 

 


Sunbird: Switch sides halfway through


 Triangle: Switch sides halfway through


Side plank: Switch sides halfway through


Dead man:
 

Continue to eat your pre/post workout snacks! This week's challenge to get points is to comment on this blog post with YOUR ideas for pre/post workout snacks! I will give advice as you post to tell you any changes that could be made to make them even healthier, but I know you will all do great!

Points breakdown for this week:
*1 point per pre/post workout snack idea (posted in comments)
*1 point per before and/or after photo 




23 comments:

  1. One of my go-to pre and post workout snacks is raw almonds! :) I mix it up sometimes and put dark chocolate chips with them! Or even sprinkle seasonings on top! I really enjoy Mrs. Dash's Lemon Pepper seasoning sprinkled on top of raw almonds!

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    1. I so need to try seasoning my own, too! Holy yum!

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  2. Week 2, Day 1: 4 mile steady pace run with my neighbor Malissa! We kept a solid pace of 10:30 per mile! It was nice to relax into the run and chat with my friend! My IT band is feeling better already and my new shoes are working wonders for my feet and legs!

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  3. Week 2, day 1: I knew I wasn't going to be home at all on Labor Day so I did my workout on Sunday instead. This time, I got my husband and my friend to join me (even if they didn't want to). We took about a 45 min bike ride around the town I lived. We went 6 miles and I enjoyed seeing things you miss while driving a car.

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  4. I love fruit, so I usually bring some to work with me and enjoy it about an hour and half before I leave to go workout...today it's kiwi!

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    Replies
    1. Fruit is such an excellent snack to pack for at work! It keeps the temptation away from grabbing something from a vending machine!

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  5. Week 2, Day 2: I did the strength workout and the same thing stands true: I. Hate. Jumping. Jacks. I just don't like them! But I know they are so good for me! I think I need a better supportive bra... TMI! But seriously. It'd help if I could strap my "ladies" to my chest!

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  6. Week 2, Day 2: The strength workout=wicked. I pushed through,though and did it! :)

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    1. Glad to hear I'm still kicking your butt! ;)

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  7. Week 2, Day 3: Did the HIIT workout during my run tonight! I seriously LOVE it! I love having to push myself! It feels good to feel fast after all my issues with my IT band and hip!

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    Replies
    1. It is fun to feel like you worked so hard and pushed outside of your limits!

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  8. I wanted to share a recipe for my new favorite post-workout shake I made this morning...so yummy!

    1 sliced banana
    1 cup chocolate milk (I used the low-fat kind with STEVIA! Only 90 calories per whole CUP! Awesome!)
    2 Tbs PB2 (that powdered peanut butter - just started using it in my shakes and I love it!)
    handful of ice cubes
    Then I threw in another 1/2 scoop of my vanilla whey protein powder just for good measure :)

    BLEND! Delicious.

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  9. week 2, day 3: pushed myself during the hiit...it was hard, but proud i did it!

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  10. week 2, day 4: did the strength workout last night, and my husband joined me for some as well. He really got a kick out of the 'peeing dog' :)

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  11. Week 2, Day 4: Did the strength workout after Aqua Zumba! I was sweating and it smelled like chlorine from the pool! My husband even commented on it! "It smells like the pool in here!" Haha! It was a great workout! :)

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    1. I love, love, love it! It's an intense workout, but since I'm in the water, I don't realize it until after I'm out! You should think about attending a class with me if you're in the area one weekend! Saturday's at 10:15 a.m.!

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  12. Week 2, Day 5: I went for a walk with my girls followed by Yoga on the front porch! And I forgot to take a picture! Darn it! I was just enjoying the time with my girls since they've been in school all week! :)

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  13. week 2, day 5...a little late. I was sick with a migraine on friday so i moved yoga to saturday. i loved this set of yoga, minus the side planks, yuck!

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