You should already be feeling a little bit of a transformation as your muscles start firing and your body starts shaping and toning. Combine the exercises from week one with these for a 12-exercise circuit. You’re going to repeat this circuit twice with a one-minute rest in between.
Complete two circuits of all 12 exercises 4 times a week and do the following cardio combination 4 times a week:
Row – 3,500 meters
Treadmill: 12% incline at 3.5mph for 20 minutes
Stairmaster- Level 10 for 10 minutes doing a crossover walk (5 minutes per body side).
Stand with your feet shoulder-width apart (A). Bend at the waist, and in one fluid motion, place your hands on the floor (B) kick your legs out so you end up in a pushup position (C). Reverse the movement to stand up and hop (D). Do 15.
Starting in a plank position (A), alternate bringing your right (B), then your left knee in towards your chest (C), keeping your front foot off of the floor. Bring a knee into your chest a total of 30 times.
Starting in a plank position (A), reach your left arm under your torso and then back out, rotating your body to a side plank as your right arm extends straight up (your arm should form a “T” with your body) (B). That’s one rep. Do 15 reps, then switch sides.
Stand with your feet shoulder-width distance apart and your hands on your hips. Step your right leg back and behind your left leg and lunge, almost as if you were curtsying (A), then reverse to return to the starting position. Make sure to keep your hips, heels, and knees forward and aligned. Repeat, but step your left leg back. That’s one rep. Perform 15 reps (a.k.a. 15 lunges on each side).
Start in a plank position on your hands and toes. Walk your body five steps to the left, and then five steps back to center. Repeat five times.
Stand in the “up” position of a lunge, with your right foot in front of your left and your hands on your hips. Leap into the air, switching legs (A). Land in a lunge with your left leg forward, making sure you land in your front heel as you plant your lunge (B). That’s one rep. Immediately leap back up into the air, and continue switching sides and leaping. Perform 15 reps (a.k.a. 15 lunges on each side).