So this is day two of my first monthly routine. I set it up so that day two was a little easier than day one considering I knew I was going to be sore from the day one routine. I won’t lie; the first week of doing this routine kicked my butt. I was sore for a few days and felt pretty pathetic. But I stuck with it and it all came together pretty quickly. I expect the same will happen for you. Now for the routine.
1. Squat: This is a regular squat on two legs. You want to get your thighs as parallel to the floor as you can. Be sure to keep your weight shifted back onto your heels. 30 reps.
2. Pushups: 15 reps. These will be hard after your first day one workout, but it gets better.
3. Step Ups: Step up forward onto a bench or chair. 15 reps each leg.
4. Shoulder Press: Just like in the Saturday routine. 15 reps.
5. Bridge: Lay on your back with your knees bent. Keep your butt and abs tight and lift your butt as high as you can. 30 reps.
6. Biceps Curl: I used band resistance for this exercise. Stand on one end of the band and hang onto the other end with one hand. Start with a little resistance on the band and your arm straight. Bend your elbow. 15 reps.
7. Band Side Step: You can do this a couple ways. One way is to tie a short band around your ankles and walk across the room sideways while keeping tension on the band. Keep your knees slightly bent and your abs and butt tight. Try not to sway side to side. Then walk back the other way. 15 steps each direction. You can also use a large rubber band loop (this is what I have). In this case you would stand on the inside of the band with both feet and loop the other end up over your shoulders. Do the exercise as described above.
8. Bent Over Row: Just like in the Saturday routine. 15 reps.
9. Repeat exercises 1-8
10. Front Plank: Just like in the Saturday routine. 5 reps.
There’s day 2 of my two day a week workout routine. As I said, this is what I did for the very first week. These exercises get easier as the weeks go on. I did this routine for 4 weeks straight, then I moved on to a new one to keep things fresh.
If you’re extra motivated, feel free to add in a third day or walking or jogging or some other form of exercise you might like. I plan to add a third day in the future once I prove to myself I can stay motivated. If I add too much too soon, I know I’ll quit again.
Also, these are just ideas. Notice that I alternate upper and lower body exercises and do the routine like a circuit? This gets your heart rate up because there is little or no rest between exercises. Feel free to add your own exercises to suit your needs. Good luck and let me know how it goes.