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Fitness, Workout

Intermediate Home Workout Plan For Women – Day 2

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:

ExerciseRepsComment
Push-Ups8 – 10 If you can, do them on your fists
Pull-Ups8 – 10If 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-Up12 – 15
Dips12 – 15These can be done with the help of a bench, like in the example, or a chair
Alternate Dumbbell Hammer Curl10 -12If 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:

ExerciseComment
Burpees
Jogging In PlaceReally move your feet up and down and swing your arms
Mountain ClimbersYou 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:

DaySchedule 1Schedule 2
MondayDay 1 WorkoutDay 1 Workout
TuesdayRest or Cardio, 30 – 60 minutesDay 2 Workout
WednesdayDay 2 WorkoutRest or Cardio, 30 – 60 minutes
ThursdayRest or Cardio, 30 – 60 minutesDay 1 Workout
FridayDay 1 WorkoutDay 2 Workout
SaturdayRestRest or Cardio, 30 – 60 minutes
SundayRestRest

 
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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