Welcome to Week 2 of Shape Your Body! You’re making progress, and the hard work you put in is starting to pay off. Day 2 of Week 2 is all about giving your whole body a good workout.

Remember to stretch before you begin your workout, and stay hydrated throughout.

Warm-Up

To start, begin with a warm-up that will get your heart rate up and loosen up your muscles:.

10 jumping jacks
10 lunges on each leg
10 squats
10 push-ups
10 sit-ups

Chest and Arms

Begin with chest exercises to tone and strengthen your upper body:.

Bench press: 3 sets of 10 reps with a barbell or dumbbells. Lie down on a bench with your feet flat on the floor. Lift the barbell or dumbbells off the rack and slowly lower them down to your chest. Raise the barbell or dumbbells back up until your arms are straight.
Push-ups: 3 sets of 10 reps. Keep your hands a little wider than shoulder-width apart and lower your body down to the ground. Push up and repeat the exercise.
Dumbbell fly:3 sets of 10 reps. Lie down on a bench and hold a dumbbell in each hand. Raise the dumbbells above your chest and slowly lower them out to either side until they’re parallel with your shoulders. Bring the weights back up above your chest.
Tricep extensions: 3 sets of 10 reps with dumbbells. Stand with your feet hip-width apart and hold the dumbbells above your head with your palms facing each other. Slowly lower the dumbbells behind your head until your forearms touch your biceps. Raise the weights until your arms are straight.
Bicep curls: 3 sets of 10 reps with dumbbells. Hold a dumbbell in each hand with your arms down at your sides. Curl the weights towards your shoulders, hold for a second, and slowly lower the weights back down.

Legs

Next, we will focus on exercises that will tone and strengthen your lower body:.

Squats: 3 sets of 10 reps with a barbell or dumbbells. Spread your feet shoulder-width apart and squat down as if you’re sitting down on an invisible chair. Keep your back straight throughout the exercise.
Lunges: 3 sets of 10 reps on each leg. Take a big step forward with your left foot, lower your body down until your left leg is bent at a 90-degree angle. Push back up on your left foot and return to starting position and repeat on the right side.
Calf raises: 3 sets of 12 reps. Stand with your feet shoulder-width apart. Rise up to the balls of your feet and then return your heels to the ground.
Deadlifts: 3 sets of 10 reps with a barbell. Stand with your feet shoulder-width apart and the bar in front of your legs. Bend down and grab the bar with your palms facing down. Stand up straight while keeping the weight close to your body.
Leg press: 3 sets of 10 reps on a press machine. Sit down with your feet flat on the platform. Push away from the platform until your legs are straight and then slowly release the weight to bring your legs back to the starting position.

Core

Lastly, let’s focus on exercises to engage your core:.

Plank: Hold the plank position for 30 seconds and work up to a minute. Keep your core engaged and your back straight.
Crunches: 3 sets of 20 reps. Lie down on your back and place your hands behind your head. Crunch up, and bring your chest towards your knees, then slowly lower your back to the ground.
Reverse crunches: 3 sets of 20 reps. Lie down with your back on the ground and lift your legs up with your knees slightly bent. Bring your knees towards your chest and return your legs to the starting position.
Side Planks: Hold each side plank for 30 seconds, working up to a minute. Prop yourself up on your elbow and side of your foot, keeping your body in a straight line with your core engaged.

Cooldown

Finally, to complete your workout, make sure to stretch out your muscles and cool down. Take a few minutes to stretch your hamstrings, thighs, hips, back, and shoulders. Breathe deeply and relax.

Conclusion

Day 2 of Week 2 has been all about giving your whole body a good workout. By now, you should be feeling stronger and more confident in your ability to shape your body. Keep up the good work!.