Training Fitness Plan Day 2 & Day 3

DAY 2 Intervals

Intervals are short, intense, highly effective, and great for fat-burning in between

lifting days.

HOW IT WORKS

 You will perform a little of nearly every kind of exercise, from jumping

rope to body-weight circuits.

ROUND 1

WARM UP, 3 MINUTES TOTAL WORK

Jump rope for three minutes; rest 90 seconds.

ROUND 2

Perform the circuit of exercises for 5 rounds: 

PUSH UP 

Perform conventional push ups, aiming for 20 reps.

BODY-WEIGHT SQUAT

Stand with feet shoulder width and toes turned slightly out. Bend your hips back and squat as low as you can. Aim for 20 reps.

PLANK

Get into push-up position and then bend your elbows so your forearms lie flat on the floor. Brace your abs and hold the position for 10-30 seconds. Rest 90 Sec.

DAY 3 Full Body

Applying the same principle as on Day 1, here we offer three different push, pull, and

lower-body exercises with some additional ab and calf work thrown in.

DIRECTIONS

Alternate sets of the bench press and seated cable row. So you will do one

set of 1A, rest, then one set of 1B, rest again, and repeat until all sets are complete.

Perform the remaining exercises as normal straight sets.

1A BENCH PRESS

SETS: 4 REPS: 10 REST: 30 SEC.

Grasp the bar just outside shoulder width and arch your back so there’s space between your lower back and the bench. Pull the bar out of the rack and lower it to your sternum, tucking your elbows about 45 degrees to your sides. When the bar touches your body, drive your feet hard into the floor and press the bar back up.

BAD SHOULDERS?

Switch out overhead press for neutral grip dumbbell press.

1B SEATED CABLE ROW

SETS: 4 REPS: 10 REST: 30 SEC.

Attach a straight or lat-pull-down bar to the pulley of a seated row station. Sit on the bench or floor with your feet against the foot plate and knees slightly bent. Keeping your lower back flat, bend forward at the hips to grasp the bar and row it to your sternum, squeezing your shoulder blades together in the end position. Extend your arms and feel the stretch in your back before beginning the next rep.

2 DUMBBELL ROMANIAN DEADLIFT

SETS: 4 REPS: 10 REST: 60 SEC.

Hold a dumbbell in each hand and stand with feet hip width. Push your hips back and, keeping your lower back in its natural arch, bend your torso forward, lowering until you feel a stretch in your hamstrings, bending slightly at the knees as needed. Squeeze your glutes as you come back up.

3 PALL-OF PRESS ISO HOLD

SETS: 3 REPS: HOLD FOR 30 SEC. (EACH SIDE) REST: 30 SEC.

Attach a single-grip handle to a cable pulley and set it at about shoulder height. (You can also use a band.) Grasp the handle with one hand over the other and step away from the machine to put tension on the cable; turn to your left 90 degrees so your right side is now facing the machine. Stand with feet shoulder width and extend your arms in front of you. The cable will try to twist your body toward it-resist.

4 STANDING CALF RAISE

SETS: 4 REPS: 10 REST: 30 SEC.

Use a standing calf raise machine, or hold onto a sturdy object and stand on a block as shown. Lower your heels toward the floor until you feel a stretch in your calves. Drive the balls of your feet into the foot plate and contract your calves, raising your heels as high as possible. Control the descent on each rep.

The Day 4 training will discuss in Nest Post.
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