Get Swimsuit Ready 6-week Workout Plan: Week 2



6-weeks ‘Til Swimsuit Ready: Week 2

Achieving your best summer body is most doable when you have a strategy in place. Luckily, I have created a 6-week swimsuit ready workout plan that will help you achieve success. If you’re just learning about the plan now, it’s not too late to jump on board!

 

The great thing about the plan is that you can start the program any day of the week and customize it to fit your schedule. Each day I have provided you with a specific workout to do that alternates strength, cardio, or a combination of the two. On the off-days of the strength workouts, be sure to perform your own cardio, core, and flexibility workouts.

 

My mission is to motivate, educate, and inspire you to commit to this 6-week program! Simply follow the weekly workouts, eat a clean diet, and you will start to see and feel the results in no time!

This weeks’ plan incorporates three days of strength training, consisting of Legs & Core, Arms & Core, and then repeating the Blast & Burn workout from week 1. Please refer to the week 1 routine for the Blast & Burn workout video, which I’ve posted below.

 

The 6-Week Swimsuit Ready Program: Week 2

 

I have created a series of workouts for week 2 that combines strength circuits (legs, arms, & core) with cardio/strength intervals (Blast & Burn). On the off days you should do your own cardio, core, and flexibility routines.

 

Follow the workout routine for each day on the calendar provided. Each week I will provide you with a new workout element to keep it exciting and to challenge your body.

 

Equipment: Total Gym equipment or free weights. This 6-week program is devised to utilize the Total Gym equipment. If you do not own a Total Gym currently, you can still perform similar exercises with hand weights to mimic the movements on the equipment.

 

How it works: Perform the exercises back-to-back, with little to no rest (30-60 seconds rest) between moves as needed. Complete the circuit 2-3 times total, with up to 90 seconds rest between circuits.

 

Incorporate these two new workouts into the 6-week swimsuit ready program to sculpt every inch of your body!

Week 2: Total Gym Routine
Focus: Legs & Core
Incline 2-5
1. Step Ups
2. Reverse Plank Taps
3. Hamstring Curls (or bridge glute lifts)
4. Reverse Crunch Rotations
Connect Cable, pin placement 1
5. Side Lying Inner Thigh (R/L legs separate)
6. Seated Outer Thigh (both legs together)
7. Decline Crunch Teaser (assisted w/ cables)
REPEAT 2-3 sets

 

Week 2: Total Gym Routine
Focus: Arms & Core
Incline 3-5+
1. Straight Arm Press Down (shoulders)
2. Alternating Lateral/ Front Raises (shoulders)
3. Crunch & Reach (core)
4. Bicep Reaches (biceps)
5. Tricep Presses (triceps)
6. Surfer Row (upper back)
7. Prone Back Swim (lower back)
REPEAT 2-3 sets

 

Week 2: Total Gym Routine
*Please refer to the video from last week’s blog.

 

Total Gym BLAST & BURN: cardio & strength intervals

 

Cardio Movements:
Jump Squats
Single Leg Jump Squats
Air Jumps
Plié Jumps
Mountain Climbers
Jump Lunges

 

The Routine:
Incline 8
1. Plié Squats
• Jump Squats
• Air Jumps
2. Side Squat | Outer Thigh
*Single Leg Jump Squats
3. Pull Ups
*Mountain Climbers
Incline 5
4. Glute Presses
*Air Splits
Incline 3-4, Connect the pulley
5. Chest Fly
* Jump Lunges
6. Biceps | Triceps | Shoulder Circle
* Plié Jumps
7. Seated Rotation
Incline 8, Disconnect the pulley
8. Back Extension | Rotations
9. Leg Lowers

 

REPEAT Blast & Burn 2-3 sets

 

*NOTE: Please refer to the calendar for the appropriate week’s workout plan and look for the new workouts for the next week. A video of the exercises will also be provided weekly.

 

Swimsuit Ready Calendar

 

How’s the 6-week workout plan going for you so far? Have you been able to stick to the plan? Let me know in the comments!

 

Maria

Maria Sollon

Maria Sollon Scally MS, CSCS holds a Master’s Degree in Performance Enhancement/Injury Prevention and Kinesiology. She has obtained numerous certifications in various areas of fitness and is a national conference presenter. Maria specializes in Pilates, Performance Coaching, and Corrective Exercise Techniques and Kettlebells. She is the creator of the Plyo Pilates Method and has developed a series of amazing workout DVDs. She is a Master Trainer for Total Gym, Resist-a-Ball, Body Blade, Peak Pilates, Kettle Bell Concepts and is a freelance writer for Fitness accredited magazines, newsletters, and fitness blog sites. Maria demonstrates her knowledge each day and uses her dynamic creativity throughout her specialized line of work.http://www.groovysweat.com http://www.groovysweatstore.com (purchasable workout videos) http://www.youtube.com/groovysweat (workout clips)

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