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Workout Week 2
Day 1
WARM UP
| Exercise | Reps |
|---|---|
| Arm Circles (both directions) | 60 secs each |
| Alt Toe Touch | 10 – 12 each side |
| Single Leg Balance | 30 – 60 secs each |
Arm Circles
Alt Toe Touch
Single Leg Balance
WORKOUT
| Exercise | Sets X Reps |
|---|---|
| Air Squats | 3 x 15 Secs |
| Stationary Lunge | 3 x 10 each |
| Glute Bridge | 3 x 20 Secs |
Air Squats
Stationary Lunge
Glute Bridge
COOL DOWN
| Exercise | Sets X Reps | Notes |
|---|---|---|
| Walking | 5 minutes |
Walking for 5 minutes
Day 2
WARM UP
| Exercise | Reps |
|---|---|
| Marching in Place (knees in and out) | 30 sec each |
| Cross Body Leg Swing | 10 each |
| Quick Feet | 1 minute |
Marching in Place (Knees In and Out )
Cross Body Leg Swing
Quick Feet
WORKOUT
| Exercise | Sets X Reps |
|---|---|
| Glute Kickbacks | 10 – 20 each leg |
| Straight Leg Alt Abductor Raises | 10 – 20 each |
| Sumo Air Squat | 10 – 20 each |
Glute Kickbacks
Straight Leg Alt Abductor Raises
Sumo Air Squat
COOL DOWN
| Exercise | Sets X Reps | Notes |
|---|---|---|
| Walking | 5 minutes |
Walking for 5 minutes
Day 3
WARM UP
| Exercise | Reps |
|---|---|
| Quick Feet | 1 Minute |
| Marching in Place | 1 minute |
| Cross Body Leg Swing |
Quick Feet
Marching in Place
Cross Body Leg Swing
WORKOUT
| Exercise | Sets X Reps |
|---|---|
| Stationary Lunge | 10 – 12 each |
| Lateral Alt. Squat Walk | 10 – 12 each side |
| Glute Kickbacks | 10 – 12 each |
Stationary Lunge
Lateral Alt. Squat Walk
Glute Kickbacks
COOL DOWN
| Exercise | Sets X Reps | Notes |
|---|---|---|
| Walking | 5 minutes |
Walking for 5 minutes
Day 4
WARM UP
| Exercise | Reps |
|---|---|
| Marching in Place | 60 Seconds |
| Arm Circles | 60 sec each direction |
| Alt. Toe Touch | 10 each side |
Marching in Place
Arm Circles
Alt Toe Touch
WORKOUT
| Exercise | Sets X Reps |
|---|---|
| Sumo Squats | 15 – 30 |
| Lateral Abductor Raises | 16 – 30 total |
| Quick Feet | 1 minute |
Sumo Squats
Lateral Abductor Raises
Quick Feet
COOL DOWN
| Exercise | Sets X Reps |
|---|---|
| Walking | 5 minutes |
Walking for 5 minutes
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