Week Two Workout

index Week Two Workout
index Week Two Workout

The Ultimate Boot-Camp Workout: Week 2 the second week of Stacy Berman’s 6-week tone-up.

index Week Two Workout

Tired of your usual gym routine? Us too. The result? A six-week workout plan from the new World health book, The Big Book of Exercises. It’ll whip you into shape–guaranteed!

Week 2:

5-minute warm-up jog or jump rope

Exercise Part 1:

  • 15 Pushups
  • Turkish Getup: 8 per side
  • 15 Squat Thrusts
  • Alternating lunges: 10 on each leg
  • Repeat these Exercise three times

Exercise Part 2:

  • 10 Inchworms
  • 25 High Knees on each Leg
  • 50 Jumping Jacks
  • Repeat these Exercise three times

Exercise Part 3:

  • 20 Leg Lifts
  • 25 Elbow-to-knee Crunches
  • 1-minute plank position
  • Repeat these Exercise three times

Exercise 1: Pushups

bootcamp pushups gbg Week Two Workout

Get down on all fours and place your hands on the floor so that they’re slightly wider than and in line with your shoulders. Lower your body until your chest nearly touches the floor. Pause at the bottom, and then push yourself back to the starting position as quickly as possible. If your hips sag at any point during the exercise, your form has broken down. When this happens, consider that your last repetition and end the set.

Exercise 2: Turkish Getup

bootcamp turkish getup gbg Week Two Workout

Lie faceup with your legs straight. Hold a dumbbell in your left hand with your arm straight above you. Simply stand up, while keeping your arm straight and the dumbbell above you at all times. Once standing, reverse the movement to return to the starting position. Complete 8 reps, then do the same number with your right hand holding the weight.

Exercise 3: Squat Thrusts

bootcamp squat thrust gbg Week Two Workout

Push your hips back, bend your knees, and lower your body as deep as you can into a squat. Kick your legs backward, so that you’re now in a pushup position. Then quickly bring your legs back to the squat position. Stand up quickly and repeat the entire movement.

Exercise 4: Alternating Lunges

bootcamp alternating lunge gbg Week Two Workout

Grab a pair of dumbbells and hold them at arm’s length next to your sides, your palms facing each other. Step forward with your right leg and slowly lower your body until your front knee is bent at least 90 degrees. Pause, then, raise up and bring your back foot forward so that you move forward (like you’re walking) a step with every rep. Step forward with the alternate leg and repeat.

Exercise 5: Inchworms

bootcamp inch worm gbg Week Two Workout

Stand tall with your legs straight and bend over and touch the floor. Keeping your legs straight, walk your hands forward. Then take tiny steps to walk your feet back to your hands. That’s one repetition.

Exercise 6: High Knees

bootcamp high knees gbg Week Two Workout

Stand tall with your feet shoulder-width apart. Without changing your posture, raise your left knee as high as you can and step forward. Repeat with your right leg. Continue to alternate back and forth.

Exercise 7: Jumping Jacks

bootcamp jumping jack gbg1 Week Two Workout

Stand with your feet together and your hands at your sides. Simultaneously raise your arms above your head and jump up just enough to spread your feet out wide. Without pausing, quickly reverse the movement and repeat.

Exercise 8: Leg Lifts

bootcamp leg lifts gbg Week Two Workout

Lie faceup on the floor, and raise your upper legs until they’re perpendicular to the floor. Bend your knees slightly. Without changing the arch in your lower back or the angle of your knees, brace your core and try to take 3 to 5 seconds to lower your feet as close to the floor as you can. One trick: Press your lower back toward the floor as you perform the movement. Once your feet touch the floor, raise them back to the starting position and repeat.

Exercise 9: Elbow-to-Knee Crunch

bootcamp elbow knee crunch gbg Week Two Workout

Lie faceup with your hips and knees bent 90 degrees so that your lower legs are parallel to the floor. Place your fingers on the sides of your forehead. Lift your shoulders off the floor and hold them there. Twist your upper body to the right as you pull your right knee in as fast as you can until it touches your left elbow. Simultaneously straighten your left leg. Return to the starting position and repeat to the right.

Exercise 10: Plank

bootcamp plank gbg Week Two Workout

Start to get into a pushup position, but bend your elbows and rest your weight on your forearms instead of on your hands. Your body should form a straight line from your shoulders to your ankles. Brace your core by contracting your abs as if you were about to be punched in the gut. Hold this position for 1 minute while breathing deeply.

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