Intermediate Home Workout Plan For Women – Day 2
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On to the second part of the home workout routine for women that really want to challenge themselves! Here we will concentrate on your arms and chest and look at the weekly schedule it all fits into.
Day 2 – Upper Body & Interval Training Cardio
For this workout you will need a set of dumbbells, a chair, and an interval timer. Similar to the first part of the split, Day 2 is divided into two parts.
Part One
Repeat 3 – 4 rounds of the following, rest 1 minute after each round:
| Exercise | Reps | Comment |
|---|---|---|
| Push-Ups | 8 – 10 | If you can, do them on your fists |
| Pull-Ups | 8 – 10 | If you can’t do a pull-up yet, check this video, which will take you from chin-ups with a chair to full pull-ups |
| Dive Bomber Push-Up | 12 – 15 | |
| Dips | 12 – 15 | These can be done with the help of a bench, like in the example, or a chair |
| Alternate Dumbbell Hammer Curl | 10 -12 | If you don’t have dumbbells, use bottles filled with water or sand |
| Back Lifts (“Superman”) | 15 |
Part Two – Interval Training Cardio
Now the second part. You do a total of 8 – 10 rounds of the following, with 10 – 15 seconds rest between rounds and each round being 40 seconds under maximum effort:
| Exercise | Comment |
|---|---|
| Burpees | |
| Jogging In Place | Really move your feet up and down and swing your arms |
| Mountain Climbers | You can use a medicine ball, dumbbells or just place your hands on the floor |
You are done! To finish things off, I recommend you do 15 minutes of light stretching (see this article, toward the middle).
Your Weekly Schedule
When looking at your weekly workout schedule, you should alternate between the two days (“splits”) of this workout and there are two ways you can go about it. There first is what I generally recommend, the second is if you really want to push yourself:
| Day | Schedule 1 | Schedule 2 |
|---|---|---|
| Monday | Day 1 Workout | Day 1 Workout |
| Tuesday | Rest or Cardio, 30 – 60 minutes | Day 2 Workout |
| Wednesday | Day 2 Workout | Rest or Cardio, 30 – 60 minutes |
| Thursday | Rest or Cardio, 30 – 60 minutes | Day 1 Workout |
| Friday | Day 1 Workout | Day 2 Workout |
| Saturday | Rest | Rest or Cardio, 30 – 60 minutes |
| Sunday | Rest | Rest |
If you decide to go for for the first schedule, you should start the next week with the the part of the workout you didn’t finish the last week with. In the plan above, for example, you finished the week with the Day 1 workout, so next week should start with the Day 2 workout and then Day 1, Day 2 etc.
Picture © Lovingfit.com.
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