WEEK 2 #JenSelterChallenge
Below you will find 4 different workouts for Week 2. Challenge yourself but make sure to schedule in a Cardio Day and 1-2 Rest Days! I'm loving all of your pictures on Instagram!! Keep up the hard work and get ready for more giveaways :)
30 Jumping Jacks or 10 Burpees
Squats 12 Reps (don't forget to squeeze the booty when you come up)
10 Lunge Jumps (you could add weights too)
High Knees Jogging on Spot 20 Reps
REPEAT ALL ONE MORE TIME
DAY 9: COMPLETE WARM-UP ABOVE
PART A: We are going to Climb the Repetition Ladder! Try to finish within 30 minutes.
Start with 5 reps of each movement (add weights to any of these movements for advanced )
- 5 Squats
- 5 Walking Lunges
- 5 Crunches
- 5 Squat Jumps
- 5 Box Jumps OR Step-Ups (each leg.. you can use a chair, but only step ups on a chair) weights optional
Now do 10 reps of each:
- 10 Squats
- 10 Walking Lunges
- 10 Crunches
- 10 Squat Jumps
- 10 Box Jumps or Step-Ups
Now do 15 reps of each:
- 15 Squats
- 15 Walking Lunges
- 15 Crunches
- 15 Squat Jumps
- 15 Box Jumps or Step-Ups
Now do 20 reps of each:
- 20 Squats
- 20 Walking Lunges
- 20 Crunches
- 20 Squat Jumps
- 20 Box Jumps or Step-Ups
Now go back down
15 reps of each: 15squats 15walking lunges 15crunches 15squat jumps 15box jumps or step-ups
10 reps of each: 10squats 10walking lunges 10crunches 10squat jumps 10box jumps or step-ups
5 reps of each: 5 squats5 walking lunges5 squat jumps5 box jumps or step-ups
TOP OF LADDER!!!
DAY 10: COMPLETE WARM UP. *Make sure you are stretching to avoid injury!
Stair way to HEAVEN ;) For this work out you need stairs- of any kind...
Your house, your hotel, a StairMaster at the gym, your stairs at school. Anywhere. IF you cannot get access to stairs, use a chair. Find some dumbbells or anything around your home that can add weight while you move! If you are using a StairMaster at the gym, complete 15 minutes then follow with Part B.
- Set your clock for 15 minutes – YOUR CHOICE TODAY!
- Begin at a brisk pace to climb the stairs, if you have no stairs count up to 12 reps on your chair. While climbing do biceps curls with the weight!
- At top of stairs, set weight down and do 5 Burpees.
- Travel back down the stairs.
- At bottom do 6 Tricep Dips.
Now back up and repeat!
PART B: Time for some Abs!
Rest if needed but complete the time! You can do it! Do the following 3 times
- 30 second plank
- 30 second side plank (each side)
- 1 minute butterfly kicks (laying; keep your back flat)
- 25 sit ups
- Rest 2 minutes, and Repeat
DAY 11: Complete WARM UP
TABATA DAY! Did you know that you can see better fitness results with just 4 minutes of Tabata intervals compared to an hour jogging on a treadmill!?
If you are not familiar with Tabata, you will need to set a timer (I use the clock app on my iPhone). Here's the breakdown for a standard 4 minute Tabata workout which you will use for PART A
- 20 seconds GIVE IT YOUR ALL!! Make these 20 seconds your highest intensity
- 10 seconds of rest
- Repeat 8x
Part A: set your timer to 4 minutes for each
Pick 1- Running in place, Jumping Rope, Mountain Climbers, or Sprints
Go ALL OUT with your cardio for 20 seconds (high intensity, give it your all!) then 10 seconds of rest. Repeat for 8 rounds
Tabata Abs: Complete both of these Tabata V-UPS and Tabata Plank (repeat 4 rounds of each)
Now let's work towards those abs, do each exercise for 20 seconds, then 10 seconds of rest... Repeat each only 4 rounds (splitting up the 8)
Pick 1- Side Lunges, Burpees, Tuck Jumps, or Jumping Lunges
Let's kill it! *Crush your movement for 20 seconds then 10 seconds of rest. Repeat 8 rounds
TIME TO TONE IT UP! (grab your weights) It’s important to do weight training to shape and tone your muscles!
4 sets of 12 reps for each movement... Check YouTube if you're unsure how to do a certain movement!
Bicep curls - Keep a tight core, shoulders back and head up. Elbows close to your torso, rotate your palms so they are facing upwards with the weights. Curl up while contracting your biceps until the weights are at shoulder level!
Overhead Tricep extensions- Stand holding a weight with both hands behind your head. Lift the weight over your head until your arms are fully extended
Shoulder flys- Keep your core tight and arms slightly bent at the elbow. Raise your arms to the sides and stop at your shoulder height then go back down
QUICK TIP: Got a late night sugar craving? To satisfy your craving and not sabotage your success, instead of reaching for the ice cream or brownie, try some fruit with nut butter or maybe some figs or fruit with some cheese slices. These snacks offer a bit of sweetness and some protein that will help curb your craving and you can sleep better knowing you are still on track!
DAY 12: Complete Your Warm Up
DECK OF CARDS! All you need is a deck of cards. Each suit represents the exercise seen below. Use the number on the card as the number of reps and all face cards 10 reps. Ace is 11 reps!!!! Complete as much of the deck of cards as possible in 25 minutes. Feeling ambitious, finish the entire deck regardless of time! NO PEEKING OR STACKING THE DECK - JUST SHUFFLE and pick one card at a time. You must complete what the card says!
DIAMONDS: Burpees or Side to Side hops
HEARTS: Squats or Squat Jumps
SPADES: Mountain Climbers or Hip Raises
CLUBS: Push Ups (can be modified)
JOKERS: 30 JUMPING JACKS