In the second four weeks, things should get a little more challenging, but not so much that you get frustrated and want to quit. By now the first two workouts should have become easier and you might be getting bored. I know I was. So, it’s time for the next pair of routines. I again tried to make day one a little more difficult than day two. I think I succeeded, but you be the judge. I did these workouts the same way as the first two, one after another in a circuit type approach in order to keep my heart rate up. I used fairly light weights also. Here we go!
This time I started with one core exercise and ended with a couple more core exercises.
1. Farmer’s Carry: This is fairly easy. Just grab a dumbbell or kettle bell and carry it next to you on one side like you’re carrying a suitcase. Then walk for about 150 feet while keeping your trunk straight, your abs tight and using good posture. Don’t lean to the side. I used 20# and walked back and forth across my room 15 times.
2. Squat Using Exercise Band: Perform a squat like usual, but while standing on a band with the other end in your hands for resistance. 15 reps.
3. Pushups On Ball: These are just like regular pushups except you have your feet elevated on a ball. 15 reps.
4. RDL Using Exercise Band: This is a Romanian Dead Lift. To do this you bend forward at the waist while keeping your back straight and your knees only slightly bent. Again, you’re standing on the band and holding the other ends in your hands to provide resistance. 15 reps.
5. Lateral Step Up With Weight: This is done stepping sideways up onto a chair or bench just like before, but this time you hold a dumbbell in the hand opposite the leg you are working out. I used 15 pounds. 15 reps.
6. Shoulder Press With Weight: Standing with your hands by your shoulders and a weight in each hand, lift the weights up over your head. I used 10 pounds each. 15 reps.
7. Bridge With Feet On Ball: Lay on the floor with your feet on top of an exercise ball and your knees bent to about 90 degrees. Now lift your butt up as high as you can without letting your knees straighten out. You should feel this one in your hamstrings. 15 reps.8. Skull Crushers: Lie on your back on the floor or on a bench. With a dumbbell in your hand point your arm straight over your head towards the ceiling. Now bend your elbow and lower the weight towards your head and then straighten your elbow back out. Don’t hit yourself in the head! I did one arm at a time using 10#. 15 reps each.
9. Repeat exercises 2-9.
10. Ball Rollouts: Kneel on the floor with your hands on an exercise ball. Keep your butt and your stomach very tight and roll the ball forward as far as you can without too much difficulty. Return to your starting position. 30 reps with rest as needed.
11. Pallof Press: Tie your exercise band to something at about chest level. Now stand sideways with your knees slightly bent, your butt and abs tight and with good posture. With a little tension on the band, hold it up to your chest with both hands. Straighten out your arms. You’ll feel the tension increase. Hold that position for a few seconds (two breaths) without letting your trunk move. Pull your arms back to your chest. 30 reps each direction.
So there’s day one of this workout month. Remember to keep good posture with all the exercises and keep your abs tight throughout. Have fun!