PHASE 2

 

Phase 2: Weeks 5-8

After four weeks of alternating these bodyweight circuits, you'll be ready to step up your training and incorporate free weights. In this four-week phase, you'll perform routines I designed and followed myself to begin increasing both strength and muscle mass. This is when you'll really start to feel—and possibly see—the gains you've been working for. 

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Just like in Phase One, you'll be training six days per week. But this time around, your week will be split into three strength workouts using a combination of weights and body weight, and three cardio workouts. Also unlike Phase One, each week in Phase Two will look the same:

 

Phase 2 Breakdown

  • Monday: Lower-body strength workout

  • Tuesday: Cardio

  • Wednesday: Upper-body strength workout

  • Thursday: Cardio

  • Friday: Full-body strength workout

  • Saturday: Cardio

  • Sunday: Rest

 

For your cardio workouts, you can perform either the nap circuit or the 15-minute workout from Phase One, or if you prefer, 30 minutes of cardio training of your choice. If you're at home, consider running or jumping rope.

 

 

 

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