Congratulations you're made it to week 2!

Your Week 2 Schedule

If this is the first post your reading - skip back to week 1 here.

And - ff you haven't already - sign up to the challenge here - claim your FREE Workout Program and Nutrition Guides.

These free downloads will provide you with all the tools and information you need to complete the challenge successfully.

BUILDING CONSISTENCY 

FOCUS: This week, we continue on from last week as we start to set consistency and turn our focus to using proper techniques in workouts.

MINDSET: Keep up with that daily journaling this week! Perhaps start by reflecting on how last week went, noticing any changes before checking in with how you feel. 

Again, don’t forget to use your journal to record your workout results and habit tracking!

WORKOUTS:

SESSION 1 - STRENGTH & TONE

Workout:

• Goblet Squats: 3 sets of 12-15 reps
• Incline Push-Ups: 3 sets of 8-12 reps
• Dumbbell Shoulder Press: 3 sets of 12 reps
• Glute Kickbacks: 3 sets of 10-12 reps per side
• Side Plank: 2-3 sets of 15-20 seconds per side

SESSION 2: CARDIO & CORE

• 25-minute interval training: Alternate 1 min jogging with 30 secs sprinting/brisk walking
• Bicycle Crunches: 3 sets of 20 (10 per side)
• Plank Shoulder Taps: 3 sets of 20 (10 per side)
• High Knees: 3 sets of 20 (10 per side)

SESSION 3: FULL BODY CIRCUIT

Complete 3 rounds:

1. Bodyweight Squats: 12-15 reps
2. Dumbbell Rows: 12 reps per side
3. Push-Ups: 8-12 reps
4. Glute Bridges: 12-15 reps
5. Plank: 20-30 seconds

RECOVERY SUGGESTION:

Aim to get 7-8 hours of quality sleep each night.

Sleep is essential for muscle recovery, energy levels, and overall wellbeing.  Getting enough sleep helps to support mental clarity, ensuring you’re fully recharged to stay consistent with your fitness and wellbeing goals.

NUTRITION GUIDANCE

Make sure you sign up to download the FREE full Nutrition Guide which not only includes these weekly focuses but more information on how to set healthy habits along with free meal plans and recipe inspo! 

FOCUS WEEK 2: EAT MORE VEGETABLES

Include at least 2 servings of vegetables with every meal to increase fibre and nutrient intake.

CHALLENGE TIPS

• Track Progress: Measure body composition, strength levels, or endurance improvements.

• Accountability: Use a buddy system for motivation.

• Adaptability: Modify exercises or meal plans to suit personal preferences or limitations.