08/03/2022

Kickstart Home Fitness Workout – Week 2

Week 2

Jump into Week 2 of our 4-week workout guide. This home workout will help you stay fit and healthy when you’re stuck working out at home.

Day 1: Legs

Exercise 1: Squat Pulse

At the bottom of the squat pulse at the bottom, 3 times then come back up
Start with your feet at shoulder width
Go down into a squat
Once you are at the bottom of the movement come back up a quarter of the way and then come back down again. Repeat this part of the exercise 3 times.
Reps: 8-15
Equipment: Add a Bodyworx resistance band or hold a kettlebell or both!

Exercise 2: Walking Lunge

Start standing with hands-on-hips.
Place one leg forward then lower hips until both knees are about 90 degrees.
Bring back leg forward so you are in a standing position.
Repeat this movement on the other side as a walking movement.
Reps: 8-15
Equipment: Hold some dumbbells

Exercise 3: Fire Hydrants

Start on your hands and knees
While keeping your legs in the 90-degree position bring one leg out to your side
Reps: 8-20
Equipment: Add some ankle weights

Exercise 4: Rainbow Kicks

In the same starting position as the fire hydrants. Straighten out one leg and bring it over to the opposite side and back.
Reps: 8-20
Equipment: Add some ankle weights

Exercise 5: Clam Shells

Lie on your side, with legs stacked and knees bent at a 45-degree angle.
Rest your head on your lower arm, and use your top arm to steady your frame.
Keeping your feet touching, raise your upper knee as high as you can without shifting your hips or pelvis. Don’t move your lower leg off the floor.
Pause, and then return your upper leg to the starting position on the ground.
Reps: 8-20
Equipment: Add ankle weight, bodyworx resistance band or both!

Day 2: Core

Exercise 1: Scissor Kicks
Start lying on your back
Bring your legs slightly off the floor
Bring one leg up slightly higher than the other and repeat with the other leg
Reps: 20-45 seconds
Equipment: Add ankle weights, bodyworx resistance band around your ankles or a small dumbbell in between your feet

Exercise 2: Leg Raises

Start lying on your back
Bring both your legs up until they are over your hips
Lower your legs back down but do not touch the floor
Bring legs back up and repeat.
Reps: 8-20
Equipment: Add ankle weights or small dumbbell between your feet

Exercise 3: Russian Twists

Sit with bent knees and your feet pressing firmly into the floor
Sit back slightly, keeping your spine straight.
twist to the left, punching your right arm over to the left side and then do the opposite side
Reps: 8-20
Equipment: Hold a medicine ball and move side to side

Exercise 4: Plank

Start in a plank position either on your hands or elbows.
Hold for as long as you can!
Reps: 20-60 seconds

Exercise 5: Legs Raised Crunch

Start lying on your back with your knees bent above your hips.
Have your hands behind your ears
Bring your chest towards your legs and then lay back down, while keeping legs elevated
Reps: 8-20
Equipment: Can add ankle weights

Day 3: Upper Body

Exercise 1: Push-ups

Start in a plank position but in a wide arm stance. Your elbows should be out to the side in line with your shoulder.
Bring your chest down to the ground then bring back up to the starting position.
Reps: 8-15
Equipment: Add push-up bar handles

Exercise 2: Reachers

Start lying on your stomach
Place your arms out in front of you to make a ‘Y’ shape
Bring your arms and chest up hold for a second or two then come back down
Reps: 8-15

Exercise 3: Bicep Dips

Start on your hands and knees but have your stomach facing the ceiling
Twist your hands so your fingers are pointing towards your feet
Bend your elbows to lower yourself down then bring yourself back up
Reps: 8-15

Exercise 4: Supermans

Start by lying flat on your stomach
When ready, raise your chest up while keeping the rest of your body on the ground.
Hold for 3 seconds then bring your chest back down and repeat.
Reps: 8-15

Exercise 5: One arm plank reach

Start in a plank position
Reach out one arm in front of you and bring it back
Repeat with the opposite arm
Reps: 8-20

Day 4: Rest Day!

Use this time to stretch what is sore!

Day 5: Cardio

Exercise 1: Burpees

Stand with your feet shoulder-width apart and your arms at your sides.
Bend your knees, and lower your body into a squat.
Place your hands on the floor directly in front of, your feet.
Jump your feet back to softly land on the balls of your feet in a plank position. Your body should form a straight line from your head to heels.
Jump your feet back so that they land just outside of your hands.
Reach your arms overhead and jump up into the air.
Land and immediately lower back into a squat
Reps: 8-15

Exercise 2: Squat to Punch

Start with your feet slightly more than shoulder-width apart
Lower down into a squat
When you come up use your right arm to punch to the left side and the same with the other side.
Reps: 8-15
Equipment: Add a bodyworx resistance band to your thighs and some wrist weights

Exercise 3: Plank Jacks

Start in a plank position
Jump both your feet out to the side and bring them back in
Reps: 20-40 seconds

Exercise 4: Scissor jumps

Start off in a lunge position with one foot forward and one knee bent behind you,
Quickly extend through both of your legs, jumping up as high as possible even swinging your arms to gain more height.
While in the air, switch the positioning of your legs so that your front foot is back and your back foot is upfront.
While you are jumping have your arms extended out in front of you.
One arm should come up towards your head while the other is moving towards your legs. Making a scissor motion.
Reps: 20-45 seconds

Exercise 5: Speed skaters

With your knees bent and your back leaning forward, leap on alternating feet from side to side.
Swing your back foot behind the standing leg, but try not to let your toes touch the floor.
Reps: 20-45 seconds
Equipment: Add some ankle weights

Day 6: Full Body

Exercise 1: Mountain Climbers

Start in a plank position on your hands.
Bring your knee towards the opposite hand
Repeat on the other side.
Try to go back and forth at a pace that is comfortable for you.
Reps: 20-45 seconds
Equipment: Add some ankle weights

Exercise 2: Wall sit with arm press-up

Stand against a wall with your feet about one step away from the wall.
Squat down into a squat position with your back still against the wall.
It should look like you are sitting in a chair. Your back is straight with your knees at 90 degrees
Put your arms against the wall with your elbows next to your shoulders and hands by your head
Push your arms up to straighten them, then bring them back down to the starting position. Repeat whilst performing the wall sit.
Reps: 8-15
Equipment: Hold some dumbbells

Exercise 3: Squat Knee-Up

Lower yourself down into a squat
On your way up from the squat bring your knee up and out to the side
Repeat on other side
Reps: 8-15
Add ankle weights

Exercise 4: Y raises

Start with your feet shoulder width apart
Bend yourself over until your back is at about 45 degrees.
Keep your back straight and head down
Make a ‘Y’ with your arms and bring them in line with your head
Lower your arms back down and repeat.
Reps: 8-20
Equipment: Hold dumbbells or use adjustable resistance band set

Exercise 5: Floor Tricep Dips

Start on your hands and knees but have your stomach facing the ceiling.
Bend your elbows to lower yourself down
Bring yourself back up and repeat
Reps: 8-15