Day 2!! You're on your way…

So, we covered the warm up in the last work out, so I won’t take the time to repeat the specifics.

WARM UP:
STRETCHES
1. Hamstrings
2. Calves
3. Lower Back Twist

CORE
1. Crunch with hand on thighs
2. Crunch with twist
3. Bicycles
4. Toe Touches
5. Reverse Crunch

GLUTS
1. Floor Bridges

CARDIO– Same as first workout

CIRCUIT TRAINING #1
Remember we are picking weights that we can comfortably do 15 to 20 reps. If they are too easy, increase the weight and vise versa.
1. Cable Seated Rows– 1st do a warm up set of rows with very light weight and then go into your workout. While seated on the the cable row machine be sure to keep your legs slightly bent and keep you back nice and straight with a slight lean back. You want to draw the cable back on a 1 second count, hold for 2 and release on 4 second count.
2. Reverse Grip Pull Downs– Basically hands are in chin up position while doing pull downs. Again these are in a 4/2/1 count.
3. Lower Back Raises– Your gym should have a lower back raise machine. It will be the one where you hook your feet in, while you lean forward bending over. Then you raise up and hold for 2 seconds. Let me know if this one doesn’t make sense. You are going to do 20 of these.

4. Crunches– Normal crunches. Careful not to pull on the neck. Hold pause at top for 2 seconds then lower down.

REST 1 MINUTE AND REPEAT 1 TO 2 MORE TIMES…

CIRCUIT TRAINING #2
1. Shoulder Press with Balance-Very similar to the first circuit training but we are just doing the shoulder press on one foot. You will be able to increase the weight you did during lunge to curl, press and balance. So, standing on one leg with other foot huvering about an inch off the ground you are going to do 20 shoulder press. Moving through at a controlled pace it is important to lower down slowly. Do the first 10 one the right or left foot and the remaining 10 on the other foot.
2. Front Shoulder Raise with Balance-Yep you guessed it. Same thing except now you are raising the weights in front of you with palms facing in and thumbs to the sky. You will probably have to come down a significant amount of weight from shoulder press.
3. Side Lunge with Upright Row-Ok I know this picture is at best really lame, but it was the closes thing I could get to with out having to write a crazy paragraph on how to do this or go through the process of snapping pics of myself. I would change this movement slightly from the picture. Instead of 2 dumbbells, I would use 1 in the hand opposite of the lunging leg. Then I would make the row take place in the standing position. Either way will work, its a preference thing for me. You will do 15 on each side.

Side Lunge with Upright Row

4. Reach Through Crunches– In crunch position, open legs wider then shoulder width. You will have arms straight over stomach hands stacked one on top of the other about six inches over stomach. Crunch up and reach as for as possible through open legs. Holding at the top for 2 seconds and lower down slow. The reason your legs are open wide is for your stomach to pass freely through. Try this with your legs together like with normal crunches and you’ll see what I mean. It will be very uncomfortable.
REST 1 MINUTE AND REPEAT 1 TO 2 MORE TIMES…

FINISH CARDIO AND STRETCH