It’s not JUST 8 weeks Month 02: Days 02 & 05

“It’s not JUST 8 weeks Month 02: Days 02 & 05” focuses on cardio conditioning and full-body strength training. This workout routine is divided into weeks 01 and 02, and then into weeks 03 and 04. You’ll do the corresponding reps and sets for each week listed under the exercise image.

You can see an introduction video to this workout with examples, demonstrations and guidance from our fitness staff below.

1) Dynamic Warm Up

(Please click here to link to our Dynamic Warm Up blog)

 

2) Bike, Elliptical or Run

Weeks 01 & 02 – Sets: 1 Reps: 15 mins.

Weeks 03 & 04 – Sets: 1 Reps: 20 mins.

 

3) High Knees Weeks 01 & 02 – Sets: 03 Reps: 30 seconds Weeks 03 & 04 – Sets: 04 Reps: 30 seconds

3) High Knees
Weeks 01 & 02 – Sets: 03 Reps: 30 seconds
Weeks 03 & 04 – Sets: 04 Reps: 30 seconds

 

 

 

 

 

 

 

 

 

 

 

 

4) Jumping Jacks Weeks 01 through 04 – Sets: 03 Reps: 35

4) Jumping Jacks
Weeks 01 through 04 – Sets: 03 Reps: 35

 

 

 

 

 

 

 

 

 

 

 

 

5) Prone Mountain Climbers Weeks 01 & 02 – N/A Weeks 03 & 04 – Sets: 02 Reps: 20

5) Prone Mountain Climbers
Weeks 01 & 02 – N/A
Weeks 03 & 04 – Sets: 02 Reps: 20

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

6) Crunches Weeks 01 & 02 – Sets: 03 Reps: 25 Weeks 03 & 04 – Sets: 04 Reps: 25

6) Crunches
Weeks 01 & 02 – Sets: 03 Reps: 25
Weeks 03 & 04 – Sets: 04 Reps: 25

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

7) V Sits Weeks 01 through 04 – Sets: 03 Reps: 25

7) V Sits
Weeks 01 through 04 – Sets: 03 Reps: 25

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

8) Reverse Crunch Weeks 01 through 04 – Sets: 03 Reps: 25

8) Reverse Crunch
Weeks 01 through 04 – Sets: 03 Reps: 25

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

9) Side Planks Weeks 01 through 04 – Sets: 02 Reps: 15 second hold (each side)

9) Side Planks
Weeks 01 through 04 – Sets: 02 Reps: 15 second hold (each side)

 

 

 

 

 

 

 

 

 

 

 

 

10) Bicep Curl Weeks 01 through 04 – Sets: 03 Reps: 10

10) Bicep Curl Weeks 01 through 04 – Sets: 03 Reps: 10

 

 

 

 

 

 

 

 

 

 

 

 

11) Lateral Raise Weeks 01 through 04 – Sets: 02 Reps: 10

11) Lateral Raise
Weeks 01 through 04 – Sets: 02 Reps: 10

 

 

 

 

 

 

 

 

 

 

 

 

12) Front Raise Weeks 01 through 04 – Sets: 02 Reps: 10

12) Front Raise
Weeks 01 through 04 – Sets: 02 Reps: 10

 

 

 

 

 

 

 

 

 

 

 

 

13) Tricep Dips Weeks 01 through 04 – Sets: 03 Reps: 10

13) Tricep Dips
Weeks 01 through 04 – Sets: 03 Reps: 10

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

14) Squats w/ Overhead Press Weeks 01 through 04 – Sets: 03 Reps: 10

14) Squats w/ Overhead Press
Weeks 01 through 04 – Sets: 03 Reps: 10

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

15) Plyo Step-ups Weeks 01 through 04 – Sets: 02 Reps: 15

15) Plyo Step-ups
Weeks 01 through 04 – Sets: 02 Reps: 15

 

 

 

 

 

 

 

 

 

 

 

Remember, it’s not JUST 8 weeks. It’s the challenge and opportunity of a lifetime. Come Ready.

For an overview of the entire program, please navigate to our Workout Overview.

 

For a video introduction of this workout, please see below:

 

Important note: Please consult a physician prior to beginning any exercise regimen or program. Be safe.

Workout designed by Kristy Graul, ATC, and Sherilyn Neri, MS, ATC

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