2 years ago
nokcha
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3-Week Spring Break Training Plan: Week 2!
Okay guys, you made it through week one but I have to break it to you: that just might not be enough if you want that spring break body. It is time to turn it up a notch, er...a few notches.

Fitness Week Two:

Sunday: day off
Monday:
30 minutes cardio
~ Ab exercises:
Plank—Hold for 45 seconds. Repeat 2 more times.
Leg raises: Do as many leg raises as you can in 30 seconds. Repeat 2 more times.
~ Leg exercises:
With your 3-5 lb dumbbells in each hand, do as many lunges as you can in 30 seconds; repeat with squats.
Wall sits: “Sit” for 40 seconds on the wall, making sure that your legs are at a 90-degree angle.
Repeat all three exercises (lunges, squats, and wall sits) 2 more times.
Tuesday: 55 minutes cardio
Wednesday:
40 minutes cardio
~ Ab exercises:
Plank - Hold for 40 seconds. Repeat 2 more times.
Leg raises - Do as many leg raises as you can in 30 seconds. Repeat 2 more times.
Toe touches - Do as many toe touches (alternating leg/arm combination) as you can in 30 seconds. Repeat 2 more times.
~ Leg exercises:
With your 3-5 lb. dumbbells in each hand, do as many lunges as you can in 30 seconds; repeat with squats.
Wall sits: “Sit” for 40 seconds on the wall, making sure that your legs are at a 90-degree angle.
Toe raises: do as many toe raises as you can in 30 seconds (do not hold for 3 seconds when you are on the ball of your foot).
Repeat all four exercises (lunges, squats, wall sits, toe raises) 2 more times.
Thursday: 45 minutes cardio
Friday: 30 minutes cardio; repeat Monday’s arm, ab, and leg workout.
Saturday: 45 minutes cardio

Eating Week Two:

We're going to have to go easy on the carbs again this week to make sure we don't have any issues with bloating. Stay away from the sugar and any of these foods.
Breakfasts:
Lunches:
Dinners:
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I honestly don't think I'd ever have enough time in a week to do this much cardio :(
2 years ago·Reply
10
Raise your hand if you didn't actually do any of the work outs last week *raises hand*
2 years ago·Reply
Actually that cardio isn't so bad. I've found that I can sustain my cardio time if I'm doing some interval jogging outside over doing anything in the gym. I think the atmosphere keeps me from losing motivation.
2 years ago·Reply
10
@beywatch the gym zaps my energy when it comes to running. I have to run outside or not at all!
2 years ago·Reply
uhm, what was last weeks workout?? i'd like to know. thanks.
2 years ago·Reply