Welcome to Week 2 of our “Reshape Your Body” program! Today, we are going to focus on refining and toning your muscles through a challenging full-body workout.

Push yourself through these exercises to see amazing results and inch closer to your fitness goals.

Warm-up

Before diving into the main workout, it’s crucial to warm up your muscles to prevent injuries. Spend 5-10 minutes doing dynamic stretches and light cardio exercises such as jogging in place, jumping jacks, or high knees.

Strength Training Circuit

Perform each exercise for the prescribed number of repetitions, then move on to the next one without resting. Complete the circuit twice for a comprehensive workout. Remember to maintain proper form and engage your core throughout these movements.

1. Squats (15 reps)

Stand with your feet shoulder-width apart. Lower your body as if sitting back into a chair, keeping your chest upright and your knees tracking over your toes. Push through your heels to return to the starting position.

2. Push-ups (10 reps)

Assume a high plank position with your hands shoulder-width apart. Lower your body until your chest grazes the floor, then push back up to the starting position. Modify by performing push-ups on your knees if needed.

3. Lunges (12 reps per leg)

Take a step forward with your right foot and lower your body until both knees are bent at a 90-degree angle. Push through your right heel to return to the starting position. Repeat on the other leg.

4. Bent Over Rows (12 reps)

Hinge at the hips, keeping your back flat and core engaged. Hold dumbbells or any weighted objects with your palms facing inwards. Pull the weights towards your chest, squeezing your shoulder blades together. Lower the weights with control.

5. Mountain Climbers (12 reps per leg)

Start in a high plank position, engaging your core. Drive your right knee toward your chest, then quickly switch legs, driving your left knee in. Continue alternating legs in a fluid motion.

6. Glute Bridge (15 reps)

Lie on your back with your knees bent and feet flat on the floor. Drive through your heels, lifting your hips up until your body forms a straight line from your knees to your shoulders. Lower your hips back down with control.

7. Russian Twists (15 reps)

Sit on the floor with your knees bent and feet lifted off the ground. Lean back slightly, maintaining a straight back. Twist your torso to the right, then to the left, touching the ground with your hands each time.

8. Plank (30 seconds)

Assume a high plank position, supporting your weight on your hands and toes. Keep your body in a straight line, engaging your core and squeezing your glutes. Hold this position for the designated time.

9. Bicycle Crunches (15 reps per side)

Lie on your back with your hands behind your head and your legs lifted, knees bent at a 90-degree angle. Twist your torso, bringing your right elbow towards your left knee while extending your right leg. Repeat on the other side.

10. Tricep Dips (12 reps)

Sit on the edge of a sturdy chair or bench, placing your hands on either side of your hips. Slide your hips off the edge, bending your elbows to lower your body. Push through your palms to return to the starting position.

Cool Down

After completing the strength training circuit, take a few minutes to cool down and stretch your muscles to aid in recovery and prevent muscle soreness.

Focus on stretching the major muscle groups such as your quadriceps, hamstrings, glutes, chest, and shoulders.

Conclusion

Well done on completing Day 2 of Week 2! Follow this workout routine consistently to witness remarkable changes in your body composition and overall fitness level.

Remember to pair your exercise routine with a nutritious diet to optimize your results and take care of your body’s needs.