Girl Power Workout Program : Week 2 : Day 2 : (Monday)

Week 2

Day 2: (Monday)

Warm-up

5 Minute Stretch: Focus- splits, shoulders, back, arms

Mat Workout This is a cycle workout, do each individual workout one after the other, no rest between workouts. What you need: Pair of dumbbells, 25 lb plate, and a mat.

Cycle 1 3 Rounds

15 pushups

10 Dumbbell bicep curls (seated)

10 Dumbbell shoulder press (seated)

30 seconds 25lb plate hold (arm at right angle)

10 overhead 25lb plate press

10 overhead 25lb plate triceps extension (two hands)

** Rest 1 min 30 seconds

Cycle 2 3 rounds, focus is upper abs, do it on a mat

25 crunches

40 penguins per side

25 feet in air toe touches

30 legs flat crunches

25 bicycles per side

** Rest 1 min 30 seconds

Machine Work: Do 3 upper body machines, 3 sets x 15 reps per machine

Examples: pull-ups machine, dips machine, bicep curl machine, chest press machine

Cardio: Finish strong!!

1 - Row machine 10 mins, moderate pace
2 - Treadmill intervals for 15 mins. Vary your speed every 1 minute 30 seconds: alternating between fast and medium fast pace

 

👉 Week 1 : Day 1 (Monday)
👉 Week 1 : Day 2 (Wednesday)
👉 Week 1 : Day 3: (Friday)
👉 Week 2 : Day 2 : (Monday)
👉 Week 2 : Day 2 : (Wednesday)
👉 Week 2 : Day 3 : (Friday) Cardio and Ab day
👉 Week 3 : Day 1: (Monday) Get Big Day
👉 Week 3 : Day 2: (Wednesday) Fat Burn Day
👉 Week 3 : Day 3: (Friday) Sweat It Out Day
👉 Week 4 : Day 1: (Monday) Muscle Tone Day
👉 Week 4 Day 2: (Wednesday) Hump Day
👉 Week 4 : Day 3: (Friday) The Weekend Starter