30 Day Movement Fitness Challenge Week 2 Workouts
Introduction to the 30 Day Fitness Challenge
PILLARS OF PROGRESS
Consistency - If you aren't getting your backside to the gym, you can't build muscle. Sounds obvious, right? It is, but how many folks lift for a year straight without missing more than a handful of workouts?
Progression - You must progressively challenge your muscles with more resistance, in some form or fashion. If you don't, they have no reason to grow.
Patience - Muscle is built one set at a time. There is much you can do to optimize the process, but little you can do to expedite it. Focus on optimizing training, diet and supplementation. From here it's all about putting in the work and bidding your time.
Proper Diet - Proper training must be backed with a smart diet. If your eating plan lacks proper protein intake, healthy fats and other recovery and muscle building essentials, you are minimizing the efforts of your workouts.
Listening - Listening to your body is an essential. If someone tells you to try workout X or exercise Y, but they don't fit your schedule or body type, it might end up costing you gym time or results
Phase 1 – Total Body Movement Patterns
You will be training 4-6 days per week. Each day will feature a unique workout. Here is a sample schedule:
Workout Notes:
Resistance - Use the same weight for each set of a given exercise.
When to Add Weight - When you are able to confidently perform the stated number of reps for each of the sets, add a small amount of resistance the next time you perform this movement.
Rest - Rest no more than 2 to 3 minutes between sets. For some exercises you may feel ready for your next set after as little as 30 to 60 seconds.
Abs/Calves - Alternate between working abs and calves each workout.
Exercise Swaps:
Squats - You may substitute in front squats.
Bench Press - You may substitute in incline bench press.
Seated Cable Rows - You may substitute in V-bar pull downs, one arm dumbbell rows or T-bar rows.
Leg Curls - You may use any lying, seated or standing leg curl variation.
EZ Bar Curls - You may substitute in any straight bar curl variation.
Abdominals/Calves - Use any preferred exercise variation.
Dumbbell Stiff Leg Deadlifts - You may substitute in barbell stiff leg deadlifts.
Pec Dec - You may substitute in flyes or cable crossovers.
Lat Pull Downs - You may substitute in any pull up or pull down variation.
Leg Press - You may substitute in hack squats.
Alternating Dumbbell Curls - You may substitute in any dumbbell curls variation.
Rest and Reflection Days Instruction
On this day, take the time to rest and reflect. Week one’s rest day will serve as an opportunity for mental preparation. During this time, reflect on your current spiritual, mental and physical condition. Identify you goals as you enter into Phase 1. Below you will find a guide for your weekly reflection. The purpose is to examine the day in prayerful contemplation of God’s presence in your life. It is an intentional survey of your responses, and the various dimensions of your actual, lived relationship with God in the most common and ordinary details of your life. You might recognize sources of constant discouragement or anziety. You may realize that there is a type of work or ministry that really brings joy to your life or you may begin to see areas you need to change.
Take a few minutes to notice what you might easily miss on a day-to-day basis. The regular practice of Examen increases our awareness, attentiveness, and enjoyment of God. It should be done each REST day of the week for about 15 minutes. (Note: you may find yourself reflecting for longer periods of time as patterns emerge.)
Create Space
Find or create space where you can be without distractions.
Notice Yourself
Take to a few minutes to quiet yourself. Breathe in deeply. Notice yourself.
Invite
Invite God’s presence through the Holy Spirit to be in this moment with you.
Recall
Take note of your gleanings from this time. What was your response? What, in particular, stood out most from our reflection?
Respond
Survey your week. Ask him to remind or introduce to you the things that were life-giving today. What was life-draining today? As you recall these events, notice your emotions. Thank God for the details you recall.
Give Thanks
Thank God for his presence and active involvement in your life.
Cardio Workout Week 2
WARM UP: 250 HIGH KNEE JUMP ROPES (125 REPS EACH LEG)
PUSH UP CLAPS: 10 REPS
MONKEY SQUATS: 20 REPS
Complete 3 sets of each movement and then proceed to sprints.
**COMPLETE FIVE (5) thirty second sprints on the treadmill with 10 seconds rest between each sprint.
(Example: 30 seconds on/ 10 seconds off at SPEED 10.0MPH. 0% INCLINE.)
MOUNTAIN CLIMBERS: 25 REPS EACH LEG
SPEED SKATER BURPEES: 15 REPS EACH SIDE
Complete 3 sets of each movement and then proceed to 250 jump rope.
LATERAL SHUFFLE SQUATS: 10 REPS EACH SIDE
JUMP TUCKS 15 REPS
Complete 3 sets of each movement and then proceed to sprints.
*COMPLETE FIVE (5) thirty second sprints on the treadmill with 10 seconds rest between each sprint.
Example: 30 seconds on/ 10 seconds off at SPEED 10.0MPH. 0% INCLINE.)
SEATED KOBES: 15 REPS EACH LEG
V-SIT TWISTS: 15 REPS COMPLETE 3 TOTAL ROUNDS OF THIS CIRCUIT.
Complete 3 sets of each movement and then proceed to 500 jump rope.
Leg Workout Week 2
FOCUS: FLEXIBILITY.
THE GOAL WORK ON BASIC FOOTWORK, INCREASE CARDIOVASCULAR ENDURACE AND GIVE YOUR BODY THE CHANCE TO REST AND RECOVER FROM YOUR PREVIOUS WORKOUT.
Warm Up:
Cross leg swings: 15 reps each leg.
Front leg swings: 15 reps each leg
Swinging gate squats: 15 reps.
Cross leg kicks (Frankensteins) 30-40 yards
Walking Lunges: 30-40 yards
Treadmill run: Incline 10%, Speed 7mph, 3 minutes duration or Jump rope 3 minutes
Complete A, B, C of each circuit and then rest for 1 minute.
You must complete A,B,C with no rest in between each exercise in order to equal 1 Round.
Circuit 1:
1A.) SUMO JUMP SQUATS: 15 REPS
1B.) JUMP LUNGES: 15 REPS EACH LEG
1C.) CROSS KNEE MOUNTAIN CLIMBERS: 20 EACH LEG COMPLETE 4 ROUNDS
CIRCUIT 2:
2A.) LEG CURLS on swiss ball: 20 REPS
2B.) LATERAL STEP UPS : 10 REPS EACH LEG
2C.) BOX JUMPS: 10 REPS
COMPLETE 4 ROUNDS
CIRCUIT 3:
CRISS CROSS TUCK IN: 30 REPS
OPEN CLOSE BICYCLE CRUNCHES: 25 REPS
PILATES PUMPS: 50 REPS
COMPLETE 4 ROUNDS
POWER PLYOMETRIC WORKOUT Week 2
Focus: Strength.
Rep Range: 8 -12 reps (The goal is to select a weight that forces failure at 8 reps. If you can complete more than 12 reps, the weight is too light.)
Warm Up:
Cross leg swings: 15 reps each leg.
Front leg swings: 15 reps each leg
Swinging gate squats: 15 reps.
Cross leg kicks (Frankensteins) 30-40 yards
Walking Lunges: 30-40 yards
Treadmill run: Incline 5%, Speed 7mph, 3 minutes duration or Jump rope 5 minutes
CIRCUIT 1
1A.) BARBELL BACK SQUAT: 8 REPS
1B.) JUMP LUNGES: 10 REPS EACH LEG
COMPLETE 4 ROUNDS
CIRCUIT 2
2A.) BARBELL DEADLIFTS: 10 REPS
2B.) HIP BRIDGES: 10 REPS
COMPLETE 4 ROUNDS
CIRCUIT 3
3A.) DB REVERSE LUNGES: 10 REPS EACH LEG
3B.) DB STEP UPS: 10 REPS EACH LEG
COMPLETE 4 ROUNDS
Pull WORKOUT Week 2
PULL WORKOUT 2 (GRIP DAY)
Today's Workout focuses on developing grip strength by building increased muscle fibers in the hands, forearms and biceps. You will need 2 old hand towels.
WARM UP:
HIGH ROTATOR CUFF WARM-UP: 15 REPS
LOW ROTATOR CUFF WARM-UP: 15 REPS
COMPLETE 3 SETS (LIGHTWEIGHT) TO WARM UP SHOULDERS
Circuit 1:
1a.) Neutral grip pulls up: (parallel bars with palms facing in.)
1b.) TOWEL Grip Curls:
COMPLETE 10 REPS EACH EXERCISE.
Complete 4 sets of this superset. perform each exercise back to back with no rest in between.
Circuit 2:
2a.) PLATE grip SNATCH: 10 REPS
2b.) Alternating HAMMER CURLS: 8-12 REPS EACH ARM.
Complete 4 sets of this superset. Perform each exercise back to back with no rest in between.
Circuit 3:
3a.) DB UPRIGHT ROWS: 10 REPS
3b.) FIREMANS CARRY: SELECT HEAVY DUMBBELLS AND WALK 50-60 FEET EACH SET.
complete 4 sets of this superset. perform each exercise back to back with no rest in between.
PUSH Workout Week 2
PUSH WORKOUT 2
Begin with 1/2 mile run, less than 10 minutes pace.
Circuit 1:
A.) Alternating DB Chest Press: 60 seconds
B.) DB SKULLCRUSHERS: 60 seconds
Do each exercise in order. COMPLETE 4 rounds. rest 30 minutes between rounds.
Circuit 2:
A.) Incline Preacher Press: 60 seconds
B.) DIAMOND PUSH-UPS: 60 seconds
Do each exercise in order. COMPLETE 4 rounds. rest 30 seconds between rounds.
Circuit 3:
A.) Flat DB chest press: 60 seconds
B.) BAR DIPS: 60 seconds
Do each exercise in order. COMPLETE 4 rounds. rest 30 seconds between rounds.
Abs:
Spiderman Planks: 30 seconds
Criss cross Tuck ins: 30 seconds
Hip Taps: 30 seconds
Around The World Crunches: 30 seconds
Twisting Pistons: 30 seconds
Frog Crunches: 30 seconds
Do each exercise in order. COMPLETE 3 rounds. rest 30 seconds between rounds