30 Minute Workout Week 2

The 30 minute workout week 2 focuses on fatloss, endurance, strength, and core stability. You must do the mobility drills before starting with this routine and stretch afterwards if you want to get the best result.

Perform this workout 4 times the second week. Start with 10-12 reps of each exercise moving from one to the next minimal rest between exercises (by minimal we mean 2-3 seconds). After you complete one full circuit rest for 60 seconds then repeat two more times.

The first 6 exercises are for beginners and intermediates. The last 6 are for intermediates to advanced. Choose your set of exercises according to your current fitness level and not what you think you should be able to do.


Exercise
Pushup (both feet on ball)
1) Lie face down with chest on flexaball.
2) Take your hands and walk forward allowing the flexaball to roll under your body until the top of your feet are supported by the flexaball.
3) Start position: With arms fully extended, place your hands slightly wider than shoulder width, fingers pointing straight ahead, and aligned at the nipple line.
4) Lower your body (legs, hips, trunk, and head) 4-8 inches from the floor.
5) Return to the start position by extending at the elbows and pushing the body up.


30 minute workout week 2 tips:
Keep belly button tucked in but maintain the natural curve of the low back.
Sets Reps Weight/
Resistance
Tempo Time
 
Stationary Bodyweight Lunge
1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of the foot.
2) Start position: Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on hips.
3) Lower body by bending at right hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor.
4) Return to start position. Alternate or switch to other leg after prescribed reps.
5) Remember to keep head back, and hips squared and in a neutral position throughout movement.


30 minute workout week 2 tips:
Make sure to drive the hips down and not forward. Do not bend over at the waist.
Sets Reps Weight/
Resistance
Tempo Time
 
High Knee Drill
1. Stand at foot of agility ladder or just stand in place.
2. Drive knee up towards chest and place that foot in first square or back on the ground.
Drive other knee up and land in next square and so on down the ladder in a moderate to fast jog with minimal ground contact time.

30 minute workout week 2 tips:
Stay light on the feet and move knees and arms quickly.
Sets Reps Weight/
Resistance
Tempo Time
 
Back Extension on Ball
1) Lie face down on flexaball with knees and feet on floor.
2) Flexaball placement should be at abdominal to lower chest region.
3) With hands on chest, raise trunk 4-8 inches.
4) Lower to start position.
5) To increase intensity, position ball down towards hips, feet wide with knees off floor. Hands may be placed behind head and overhead to further increase resistance. To increase stability, place feet against wall or stationary object.


30 minute workout week 2 tips:
Tuck belly button in as you squeeze shoulder blades together to come up. Don't press down on head.
Sets Reps Weight/
Resistance
Tempo Time
 
Lateral Bounds
1. Stand to the left of the box. Jump using left foot onto the box.
2. Raise body using the right foot only until leg is extended
3. Lower to start position with both feet back on the ground. Repeat with other leg according to exercise prescription.

30 minute workout week 2 tips:
Keep moving quickly from side to side.
Sets Reps Weight/
Resistance
Tempo Time
 
Elbow Bridge
Starting Position: Place forearms and elbows on the ball and form a plank or bridge position.
Hold for the prescribed number of seconds. You should feel your abdominals working during this exercise.


30 minute workout week 2 tips:
Keep butt down, abs tight, shoulders and head relaxed. Don't forget to breathe.
Sets Reps Weight/
Resistance
Tempo Time
 
Supine DB chest press on ball
1. Lie on your back on a stability ball with your hips parallel with your upper body.
2. Hold a dumbell in each hand with your arms extended.
3. Bend your elbows and lower the dumbells down towards your chest. Keep your elbows at about 90 degrees and your wrists directly above your elbows.
4. Return to the starting position and repeat.

30 minute workout week 2 tips:
Keep hips up and don't allow legs to straighten.
Sets Reps Weight/
Resistance
Tempo Time
 
Split Squat with dumbells
1. Start by holding dumbells at your side and standing in a split leg position.
2. Slowly lower yourself to the ground by bending your front knee and dropping your back knee to the ground.
3. Once you reach the bottom extend your legs and stand back up.
4. Repeat for the prescribed repetitions and then repeat with the other leg.

30 minute workout week 2 tips:
Drive the knee and hips down and not forward but don't touch floor with knee.
Sets Reps Weight/
Resistance
Tempo Time
 
Jump Rope (high knees)
Start with the jump rope in each hand.
Jump off the ground and start swinging the jump rope under your feet.
Continue jumping up and down with one foot and then the other. While you are jumping bring your knees to your chest in a high knees motion.
Continue for the prescribed number of jumps or time.

30 minute workout week 2 tips:
Start with regular jumps then transition into high knees.
Sets Reps Weight/
Resistance
Tempo Time
 
Bent Over Row
1) Stand with feet hip width and knees slightly bent.
2) Start position: Bend at hips with back straight and knees bent . Take one hand and place on stationary object that is approximately waist height to support upper body. Hold DB in other hand with a neutral grip and let arm hang straight down (perpendicular to floor).
3) Keeping elbows close to body, pull DB up to body and squeeze shoulder blades together at top of movement.
4) Return to start position.

30 minute workout week 2 tips:
Keep head and shoulders relaxed and abs tight to support lower back.
Sets Reps Weight/
Resistance
Tempo Time
 
Lateral Step Up with Hop
1. Stand to left side of box and place right foot on top of box.
2. Push off the box using the right leg only and explode vertically as high as possible. Drive the arms forward and up for maximum height.
3. Land with opposite foot onto box. Repeat with the other foot.
4. Repeat according to prescribed number of repetitions.

30 minute workout week 2 tips:
Move quickly and try not to rest between jumps.
Sets Reps Weight/
Resistance
Tempo Time
 
Prone Knee Tuck on ball
1. Start in a push up position with your feet on top of a stability ball.
2. Slowly bring your knees in towards your chest and then return to the starting position.
3. When your legs are extended make sure to keep your hips parallel with your body and do not let them sag towards the ground.

30 minute workout week 2 tips:
Keep abs tight and hands under shoulders at all times.
Sets Reps Weight/
Resistance
Tempo Time
 

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