January 21 day fitness challenge - Week 2

This week we are carrying on with the same energy and explosive moves but with a focus on building our lower body strength. This week we have included demonstrations to make it easier to follow along. You can scale up your workout by adding dumbbells or slow it down with a modified version of the exercise. Remember the effort you put in will determine the results you get. If losing weight is your goal, then its important to get your diet right. You can purchase our much requested weight loss guide and meal plan HERE

Before you begin each days’ workout routine, be sure to complete a warm up and cool down as suggested below:

Warm up:

20 leg swings
20 arm circles
10 deep squats
10 alternate lunges
10 push ups (full or modified)
60 jumping jacks
60 secs boxer shuffle

Cool Down:

10 minute brisk walk or complete the following stretches:

Ab stretch
Cat cow stretch
Hip flexor stretch
Lower back stretch
Standing forward bend
Quad stretch
Calf stretch
Shoulder stretch
Biceps stretch

Week 2 schedule

Day 1 Lower body work
Day 2 Cardio and lower body strength
Day 3 Cardio HIIT workout
Day 4 Abs, legs, arms
Day 5 Cardio HIIT workout

Aim for 2 rest days during the week. each workout should take between 30-40 minutes with warm up and cool down

LETS GO!

DAY 1 Legs

Directions

Do each move below for 20 seconds. After each round rest for 30 seconds repeat for 2-5 times total

Static squats
Lateral hop
Squat pulse (squat stance then pulse halfway up, then back down, without entirely standing up)
Forward lunge
Backward lunge
Squat jump

Instructions:

(static squat, squat pulse, squat jump)

(forward and backward lunge)

(Lateral hops)

DAY 2 Cardio and legs

Directions

Do each move below for 20 seconds. After each round, rest for 30 seconds and repeat for 2-5 times

Jumping jacks
Side leg raise
Jump squats
Alternating lunges
Lateral hop
Squat with kickback

Instructions:

(side leg raise)

(squat with kick back)

DAY 3 HIIT cardio

Directions

Do each move below for 30 seconds. After each round, rest for 45 seconds. Repeat 2-5 times total.

Jumping jacks
Squat jumps
Mountain climbers
Lateral hops
Jumping lunge

Instructions:

(mountain climbers)