Athlete Inside – Week 2
WEEK 2: LET’S SEE YOU MOVE!
This week incorporates some higher levels of movement, adding in more difficult versions of the exercises performed last week. If at any point you feel that you can’t perform the exercise, just modify it to something you can do- if you can’t do a bounce squat, just do a regular body weight squat.
Once again, the goal is to push yourself, so try taking no more than 30 seconds in between exercises. This week will end with a stair workout- getting fit doesn’t mean you have to be stuck in a gym!
(All exercise descriptions used throughout the program can be found here)
Instructions: Workout should be performed AFAP (as fast as possible); each exercise should be performed as a circuit, 4 times through.
Bounce Squats: 25 reps x 4 sets
Hand Release Push Ups: 25 reps x 4 sets
Y’s: 25 reps x 4 sets
Sit Ups: 25 reps x 4 sets
Instructions: Perform each exercise 30 times first, then 25,20, etc; AFAP.
Weight Recommendation (for 1-Arm Row): Men 20-30 lbs; Women 5-15 lbs
Ice Skaters: 5,10,15,20,25 reps
Tricep Push Ups: 5,10,15,20,25 reps
1-Arm Row (do both sides): 5,10,15,20,25 reps
Cross Body Crunches: 5,10,15,20,25 reps
Instructions: Perform each exercise 30 times first, then 25,20, etc; AFAP.Thrusters: 30, 25, 20,15,10,5 reps
Thrusters: 30, 25, 20,15,10,5 reps
Jumping Jacks: 30, 25, 20,15,10,5 reps
Frog Jumps: 30, 25, 20,15,10,5 reps
T’s: 30, 25, 20,15,10,5 reps
Plank Jacks: 30, 25, 20,15,10,5 reps
*Be sure to check out our YouTube channel for this week’s Workout #4 video!
Instructions: This workout must be performed on a set of stairs; perform each exercise 5x through.Stair Run: 3x up and down
Stair Run: 3x up and down
Stair Push Ups: 20 reps
Pistol Squats: 20 reps
Slow Mountain Climbers: (rest feet on first stair, hands on ground level) 20 reps
Don’t forget to check in weekly showing your progress through the workouts and nutrition recommendations! Tag @vitaminshoppe @designerprotein @zorn_fitness and #AthleteInside, and you’ll be entered to win one of our amazing prizes! For more info, go to designerprotein.com/athlete-inside.