Welcome back for week 2 of our 30 day challenge! I truly hope you enjoyed the first week of workouts! If you are just joining in this challenge I would recommend going back and starting at week 1. Remember each week will be organized differently to stir things up.

This week we are doing an anterior (front of the body), posterior (back of the body) approach with our third day focusing on accessory work (shoulders, biceps, and triceps). The goal is to focus on efficient workouts with short rest periods. Each circuit should only take 12 minutes maximum, so do what you can and monitor your progress and heart rate.

If you’re just getting back into the gym and are finding it difficult to finish the full workout that’s ok! Getting in and getting moving will always mean progress so just keep at it and don’t give up!

WEEK 2 WORKOUTS:

3 ROUNDS OF EACH CIRCUIT (REST PERIOD RECOMMENDED: 20 SECONDS)

DAY 1: CHEST AND QUADS

Circuit 1
• Incline Press-15 reps (Equipment to use: Plate load machine, Dumbbells on incline bench, Dumbbells on exercise ball, Barbell/Straight bar on incline bench)
• Up Down Planks-10 reps each arm
• Suit case squats-12 reps (These are performed by simply holding dumbbells at your side and squatting. If using weight is too difficult just perform a body weight squat)
Rest, Repeat

Circuit 2
• Pushups-45 sec (Perform from your knees for a modified push-up or put your hands on an elevated surface such as a bench. To increase difficulty put your feet on an elevated surface for decline push-ups)
• Timed step-ups-30 sec-1 min (Add weight to increase difficulty) 
• Floor Press-15 reps (This exercise is performed by doing a chest press motion while laying on the floor using either dumbbells, straight bar, or barbell)
Rest, Repeat

Single Exercises: Complete each exercise with a 10 sec rest period you should be pushing yourself through these exercises and by set 3 you should be hitting failure

• Leg extensions-20 reps
Rest, Repeat

• Pectoral Fly-10 reps (Equipment to use, Dumbbells, Machine, or Cables)

DAY 2: BACK AND HAMSTRINGS

Circuit 1
• Leg Curls-20 reps
• Single arm Bent over Dumbbell Row-15 each arm
• Mountain Climbers-30 sec-1 min (increase time to increase difficulty)
Rest, Repeat

Circuit 2
• High Row-15 reps (Equipment to use: Machine, Cables, Bent over Dumbbell)
• Single Leg Romanian Dead Lift-12 each leg (Focus on balance and form)
• Burpees-10-20 reps (Gage your endurance level and increase reps to increase difficulty)
Rest, Repeat

Single Exercises: Complete each exercise with a 10 sec rest period you should be pushing yourself through these exercises and by set 3 you should be hitting failure

• Wide grip pullups-10-20 (use the assist if needed)
Rest, Repeat

• Single leg exercise ball leg curls-12 reps each leg no rest just switch legs
Repeat

DAY 3: SHOULDERS AND ACCESSORY

Circuit 1
• Front Raise-15 reps (Equipment to use: Dumbbells, Cable, Straight bar)
• Plank shoulder tap-30 sec-1 min (increase time to increase difficulty)
• Overhead Tricep extension-15 reps (Equipment to use: Dumbbell, Cable
Rest, Repeat

Circuit 2
• Walking lunges with weighted over head hold-15 each leg (Equipment to use: Dumbbells, or Straight bar)
• Wall sit with bicep curls-30 sec-1 min
• Flutter kicks-30 sec-1 min
Rest, Repeat

Single Exercises: Complete each exercise with a 10 sec rest period you should be pushing yourself through these exercises and by set 3 you should be hitting failure

• Seated Shoulder press-12 reps (Equipment to use: Dumbbells, Machine, Cables, or Straight Bar)
Rest, Repeat

• Cable Tricep extensions-15 reps
Rest, Repeat

• Machine Bicep curls-15 reps
Rest, Repeat 

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