weight loss program for home

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


Day 7: Rest day!