Welcome to Week 2 of your body transformation journey! You’re now one week closer to achieving your fitness goals. In today’s workout, we’re going to mix things up a bit and focus on strength exercises.

Warm-up

Before starting any workout, it’s essential to warm up to prevent injury and prepare your body for exercise. Spend a few minutes doing light cardio, such as jogging in place or jumping jacks, followed by some dynamic stretching.

Here are a few warm-up stretches to try:.

Squats: Exercise 1

Squats are one of the most effective exercises for building lower body strength. To do a squat, follow these steps:.

1. Stand with your feet shoulder-width apart and your toes pointing slightly outward.
2. Lower your body by bending at the hips and knees, as if you’re sitting down in a chair.
3. Keep your back straight and chest up, and make sure your knees don’t extend past your toes.
4. Push through your heels to return to the starting position.

Do three sets of 12-15 reps.

Lunges: Exercise 2

Lunges are another great exercise for building lower body strength. Here’s how to do a lunge:.

1. Stand with your feet hip-width apart.
2. Take a big step forward with your right foot and lower your body by bending your knees. Your left knee should be hovering just above the ground.
3. Push through your right foot to return to the starting position.
4. Repeat on the other side.

Do three sets of 12-15 reps on each side.

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Push-ups: Exercise 3

Push-ups are a classic exercise for building upper body strength. Here’s how to do a push-up:.

1. Start in a plank position with your hands shoulder-width apart and your feet together.
2. Lower your body by bending your elbows, keeping your back straight and your abs tight.
3. Push through your hands to return to the starting position.

If regular push-ups are too difficult, you can modify the exercise by doing push-ups on your knees or against a wall. Do three sets of 8-10 reps.

Plank: Exercise 4

The plank is a great exercise for building core strength. Here’s how to do a plank:.

1. Start in a push-up position, but with your forearms on the ground instead of your hands.
2. Maintain a straight line from your head to your heels, with your abs tight and your glutes squeezed.
3. Hold the position for 30-60 seconds.

Do three sets of 30-60 second holds.

Cool-down

After your workout, spend a few minutes cooling down with some static stretching to help improve flexibility and reduce muscle soreness. Here are a few stretches to try:.

Conclusion

You’ve completed the first strength workout of Week 2! Remember to focus on proper form and take it slow if you’re a beginner.

Over time, you’ll be able to increase the number of reps or add weight to your exercises to continue challenging yourself and reach your fitness goals.