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Fitness Plan Women: Phase 2

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Written by Sam · Filed Under Weight Loss Programs, Workouts & Training  20,541 views

fitness plan women phase 2

Fitness Plan Women: Phase 2

So yesterday you should have read Phase 1 and got a workout journal to write down your objectives in and today I will be giving you Day 1 & Day 2 of the fitness plan (for those who didn’t read the first day please go here – Fitness Plan Women Phase 1).

Today’s goal is to ease you into a workout which will help you start to tone up those love handles and the lower belly area. If it seems like it’s not intense enough, don’t worry the idea here is to prepare your body for what’s to come in the following weeks. I will also be giving tips on how to modify the workout to match your level of fitness.

Let’s get started!

Fitness Plan Women Phase 2: Day 1 Workout Routine

  • 7 minutes warming up on treadmill at 1.0 level gradation. Start with 2 minutes at 3.5mph and build up to 5.0 mph. For those wanting to make this a little advanced you can build up to 6.0 mph
  • 3 sets of 10 reps ab crunches on stability ball. Make sure to keep the movement fluid and don’t put any pressure on your neck. (view image)
  • 3 sets of 8-10 reps pushups with knees on ground. Keep your head in alignment with your upper body, most women tend to curve their neck with this exercise so pretend like you have a flat board on your back. (view image)
  • 3 sets of plank – hold for 15 seconds. Again keep your neck in alignment with your back and focus on keeping your abs tight. For those wanting to make this a little more advanced, hold for 30 seconds. (view image)
  • 3 sets of 10 reps bicep curls with dumbbells. The key with this exercise is to keep your elbows in at your sides and don’t let them move much, you should be using 5 or 10lb dumbbells at this level. Also keep your shoulder blades back. (view image)
  • 3 sets of 10 reps overhead tricep extensions with dumbbell. Aim for 10 lbs dumbbell and keep your elbows close to your head. Your elbow joint should be the fulcrum of the movement and keep a slight bend at the top. (view image)
  • 10 minutes cool down on treadmill at 1.0 level gradation. Start at 4.0 mph and build up to 5.0 mph after 2 minutes. Reduce to 3.0 mph for last 2 minutes. For those wanting to make this a little advanced you can build up to 6.0 mph

Fitness Plan Women Phase 2: Day 2 Workout Routine

This will be your rest day, but by rest I don’t mean sitting on your butt! Include at least a 30 minute brisk walk anywhere you please. Make sure to schedule this in and don’t make excuses as it will be critical to your long term success.

Fitness Plan Women Phase 2 Conclusion

There we go we have the first day where we are focusing on your arms and core including your abs. This is a great place to start and you can feel free to increase or reduce the weights with your dumbbells. What you should be aiming for is that the last few reps are quite challenging.

I haven’t designed the diet plan for you yet, that is coming in the next few articles, but in the meantime make sure to increase you water intake. Make sure to have at least one glass of water 1hr before you exercise as hydration is extremely important to the blood flow taking nutrients to your muscles. Also don’t exercise on an empty stomach as this will make you light-headed. Half a banana or an apple 30 minutes before exercising is a great idea.

Continue on to to the next day of your fitness plan by going to Fitness Plan Women: Phase 2 Part 2 where we focus on your thighs, butt and calves.

Have any questions about the first 2 days of this fitness plan Phase 2? Please leave a comment below…

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Comments

  • Liz

    I really don’t like jogging, although I got up to 4.8 on my treadmill the other day and was ok; I could probably do 5 mph fine. But I really don’t like jogging. Is there an alternative you’d suggest that would do the same as your Day 1 warm-up and cool-down?

  • Liz

    I really don’t like jogging, although I got up to 4.8 on my treadmill the other day and was ok; I could probably do 5 mph fine. But I really don’t like jogging. Is there an alternative you’d suggest that would do the same as your Day 1 warm-up and cool-down?

  • Cat

    What’s next after Day 1 and 2 ??? Thnx

    • http://weightlossandtraining.com/ Sam

      Hi Liz, treadmill is best for warming your entire body up and it’s most challenging so it burns calories best. Some other runners up would be elliptical trainer, swimming or jumping rope.

      Hi Cat, stay tuned will be writing up the lower body workout for Day 3, etc.

  • Cat

    What’s next after Day 1 and 2 ??? Thnx

    • http://weightlossandtraining.com Sam

      Hi Liz, treadmill is best for warming your entire body up and it’s most challenging so it burns calories best. Some other runners up would be elliptical trainer, swimming or jumping rope.

      Hi Cat, stay tuned will be writing up the lower body workout for Day 3, etc.

  • Ana

    hi Sam,

    Will this help get rid of little bit of fat on the stomach and sides? I do fitness 3 to 4 times a week. Is this plan for advanced or beginnres?
    Thanks

    • http://weightlossandtraining.com/ Sam

      Hi Ana, this fitness plan is to take it back to basics no matter what level you are at. I will build a strong foundation and then get more and more challenging which will allow you to lose the fat on the sides/stomach without causing injury. Stick with the plan and you’ll get awesome results!

  • Ana

    hi Sam,

    Will this help get rid of little bit of fat on the stomach and sides? I do fitness 3 to 4 times a week. Is this plan for advanced or beginnres?
    Thanks

    • http://weightlossandtraining.com Sam

      Hi Ana, this fitness plan is to take it back to basics no matter what level you are at. I will build a strong foundation and then get more and more challenging which will allow you to lose the fat on the sides/stomach without causing injury. Stick with the plan and you’ll get awesome results!

  • Michelle

    I have fallen in love with your website Sam!! I check it every single day and have told everyone at workout about it! I’ve been working out for years and my biggest problem is staying motivated (just like I’m sure it is for a lot of people) and doing the same stuff all the time gets soooo boring. Since I have found you and all this info I have also found a new energy! I am looking forward to continuing on this program and thank you so very much from the bottom of my heart for taking the time and effort to make this website what it is for all of us out there who need a helping hand :)

    • http://weightlossandtraining.com/ Sam

      Michelle, THANK YOU! These types of comments are what keeps me going and working on this website day in and day out! I hope you take part of the challenge and take before and after photos so we can prove to everyone else what happens if you stick with this plan! Thanks again, really appreciate your feedback!

  • Michelle

    I have fallen in love with your website Sam!! I check it every single day and have told everyone at workout about it! I’ve been working out for years and my biggest problem is staying motivated (just like I’m sure it is for a lot of people) and doing the same stuff all the time gets soooo boring. Since I have found you and all this info I have also found a new energy! I am looking forward to continuing on this program and thank you so very much from the bottom of my heart for taking the time and effort to make this website what it is for all of us out there who need a helping hand :)

    • http://weightlossandtraining.com Sam

      Michelle, THANK YOU! These types of comments are what keeps me going and working on this website day in and day out! I hope you take part of the challenge and take before and after photos so we can prove to everyone else what happens if you stick with this plan! Thanks again, really appreciate your feedback!

  • Ana

    Thanks Sam, I’m going to give this a try! I keep you posted!

  • Ana

    Thanks Sam, I’m going to give this a try! I keep you posted!

  • Leah

    I seriously have been looking online for some kind of work out to do at the gym for such a long time now, I am so relieved to finally find a place that I think can help. I can’t afford a trainer, and I am really motivated, I just never know what to do! So thank you soooo much and I hope you keep this updated, I want to look good in my bikini for the summer! :)

    • http://weightlossandtraining.com/ Sam

      Glad you found the site Leah! Yes, you bet it will be continually updated! We are getting quite a few women on board with this program so it’ll be exciting to see the results right before summer.

  • Leah

    I seriously have been looking online for some kind of work out to do at the gym for such a long time now, I am so relieved to finally find a place that I think can help. I can’t afford a trainer, and I am really motivated, I just never know what to do! So thank you soooo much and I hope you keep this updated, I want to look good in my bikini for the summer! :)

    • http://weightlossandtraining.com Sam

      Glad you found the site Leah! Yes, you bet it will be continually updated! We are getting quite a few women on board with this program so it’ll be exciting to see the results right before summer.

  • Myra

    Hi Sam!

    Just found your site and I think its great. I’ve been looking for a weight training plan. I was wondering if there was a a specific amount of weight I should use to shed the pounds. As far as dumbbells, what would you recommend. I usually stick to 3 or 5 pound weights. I also started taking some aerobic classes. Do you think it is too much to take a 45 min cardio class along with this workout? I’m trying to shed a lot of weight.

    • http://weightlossandtraining.com/ Sam

      Hi Myra, 5lb weights should be a good start, over the following weeks you can try increasing this to about 10. It should be a good challenge to get the 10 rep in. A 45 min cardio session along with this is quite a bit if you’re a beginner but if you’ve been training for a while it can be ok. I would just recommend doing it after these workouts.

      Hi Melissa, glad you found the website and this workout is what you are looking for! You don’t have to have a treadmill you can switch it to running outside, or alternatively you can switch to jumping rope if you have to stay at home.

  • Myra

    Hi Sam!

    Just found your site and I think its great. I’ve been looking for a weight training plan. I was wondering if there was a a specific amount of weight I should use to shed the pounds. As far as dumbbells, what would you recommend. I usually stick to 3 or 5 pound weights. I also started taking some aerobic classes. Do you think it is too much to take a 45 min cardio class along with this workout? I’m trying to shed a lot of weight.

    • http://weightlossandtraining.com Sam

      Hi Myra, 5lb weights should be a good start, over the following weeks you can try increasing this to about 10. It should be a good challenge to get the 10 rep in. A 45 min cardio session along with this is quite a bit if you’re a beginner but if you’ve been training for a while it can be ok. I would just recommend doing it after these workouts.

      Hi Melissa, glad you found the website and this workout is what you are looking for! You don’t have to have a treadmill you can switch it to running outside, or alternatively you can switch to jumping rope if you have to stay at home.

  • Melissa

    This sounds exactly like the type of workout I am looking for! The only problem is that I don’t have a treadmill. Do you have any suggestions for a warm-up and cool-down that doesn’t involve machines?

  • Melissa

    This sounds exactly like the type of workout I am looking for! The only problem is that I don’t have a treadmill. Do you have any suggestions for a warm-up and cool-down that doesn’t involve machines?

  • Vanessa

    Hi sam, I am a bit confused on Day 1 .. How long should I saty on the treadmill for?

  • Vanessa

    Hi sam, I am a bit confused on Day 1 .. How long should I saty on the treadmill for?

  • Vanessa

    Hi Sam… How long should we do the cardio for?

    • http://weightlossandtraining.com/ Sam

      Hi Vanessa, you are doing a 7 minute warm up on the treadmill before your workout and a 10 minute cool down at the end of your workout. I have also written another article which is just for your cardio day – Fitness Plan Women – Cardio

  • Vanessa

    Hi Sam… How long should we do the cardio for?

    • http://weightlossandtraining.com Sam

      Hi Vanessa, you are doing a 7 minute warm up on the treadmill before your workout and a 10 minute cool down at the end of your workout. I have also written another article which is just for your cardio day – Fitness Plan Women – Cardio

  • Carissa

    Hi Sam. I am a 39 year old woman. I am a smoker. (about 1pk a day) I am currently on blood thinner because I have had two incidences with blood clots. Since my second incident, I have become VERY sedentary. I am the largest I have ever been in my life. I am very unhappy with my body and my health lifestyle. I came across your website while typing in weight loss on Facebook. I read through several pages until I came to Fitness Plan Women Phase 1. You want to know what hooked me? Phase one was preparation. Step one was something I could do. Your suggestion to walk to the store to get the journal was just what I needed. I just finished my walk to the store and have my journal. I have a feeling of accomplishment and am excited about trying to accomplish more. Thank you! I plan on visiting your site daily to educate and encourage myself. I hope, in the future, I have good things to report. Thanks again for helping a beginner like me.

    • http://weightlossandtraining.com/ Sam

      Carissa, THANK YOU! That comment is so heart-felt and why I decided in the first place to start up a health blog like this. You have my full support whenever you need it, just make sure to leave comments on the articles if you have any questions. In the near future I am also thinking of launching a membership section which will include online seminars with me and the entire class to really boost things up. Hope your experience with this website goes great and that you are able to really turn your life around. Best of luck!

  • http://Facebook Carissa

    Hi Sam. I am a 39 year old woman. I am a smoker. (about 1pk a day) I am currently on blood thinner because I have had two incidences with blood clots. Since my second incident, I have become VERY sedentary. I am the largest I have ever been in my life. I am very unhappy with my body and my health lifestyle. I came across your website while typing in weight loss on Facebook. I read through several pages until I came to Fitness Plan Women Phase 1. You want to know what hooked me? Phase one was preparation. Step one was something I could do. Your suggestion to walk to the store to get the journal was just what I needed. I just finished my walk to the store and have my journal. I have a feeling of accomplishment and am excited about trying to accomplish more. Thank you! I plan on visiting your site daily to educate and encourage myself. I hope, in the future, I have good things to report. Thanks again for helping a beginner like me.

    • http://weightlossandtraining.com Sam

      Carissa, THANK YOU! That comment is so heart-felt and why I decided in the first place to start up a health blog like this. You have my full support whenever you need it, just make sure to leave comments on the articles if you have any questions. In the near future I am also thinking of launching a membership section which will include online seminars with me and the entire class to really boost things up. Hope your experience with this website goes great and that you are able to really turn your life around. Best of luck!

  • Nan

    Hi Sam,

    I came accross your website today and I am really excited in jump starting my work out. My biggest issue is being motivated!! And I would like to follow this health blog as closely as possible so that I can achieve my goal.
    I do have a question though. For Phase 2, day 1 workout, I guess I can substitute the treamill with an elliptical?

    I am a vegetarian, do you have any recommendations for my diet plan?

    • http://weightlossandtraining.com/ Sam

      Hi Nan, thanks for the feedback, I’m sure if you follow this blog closely you will definitely stay motivated! You can substitute the treadmill with elliptical but generally the treadmill is more effective in burning calories. I am trying to track down some healthy vegetarian recipes, in the meantime I would suggest experimenting with tofu or other meat alternatives and just marinating them for 24 hours with lots of spices and healthy vegetarian sauces. :)

  • Nan

    Hi Sam,

    I came accross your website today and I am really excited in jump starting my work out. My biggest issue is being motivated!! And I would like to follow this health blog as closely as possible so that I can achieve my goal.
    I do have a question though. For Phase 2, day 1 workout, I guess I can substitute the treamill with an elliptical?

    I am a vegetarian, do you have any recommendations for my diet plan?

    • http://weightlossandtraining.com Sam

      Hi Nan, thanks for the feedback, I’m sure if you follow this blog closely you will definitely stay motivated! You can substitute the treadmill with elliptical but generally the treadmill is more effective in burning calories. I am trying to track down some healthy vegetarian recipes, in the meantime I would suggest experimenting with tofu or other meat alternatives and just marinating them for 24 hours with lots of spices and healthy vegetarian sauces. :)

  • teachypeachy

    Hi Sam, How long do I wait between each rep.? Also…I have an elliptical that I will be using instead of a treadmill. I'm a bit discourage that a treadmill helps lose weight better, but I guess I'll just have to live with that. I would like to know if still keep my speed the same as that for the treadmill. I generally go at a 6.0 speed. Should I watch my heart rate? On my elliptical it says for my age, 48, at 65% fat burn is about 115. Should I be trying to keep it there? I am also using a Pilates Power Machine daily and walking 1-3 miles, 1-2 times per week. Thanks so much!

  • http://weightlossandtraining.com Sam

    Hi teachypeachy, you should have about a 2 count up and a 2 count down with your reps, and no rest in between. Your rest should be between your sets, about 30-60 seconds maximum unless you are going strictly for strength (in that case it would be longer).

    I wouldn't worry too much about heart rate, I believe it can be quite misleading….the goal should always be to push yourself a little more each time (or as much as you can).

  • LornaJthomas

    Hi Sam. i have been reading through your site and it seems really good i jus thave a little question…are all treadmills the same speed wise because at my gym i would usually start at about5.5 to warm up then up to 7mph and get up to about 10mph and your saying 4 5 & 6…will this work better for me for weight loss running at a slower speed? Lorna

  • http://weightlossandtraining.com Sam

    Hi Lorna, most likely you are looking at kmph and not mph, at 10.0 mph you would be doing a full on sprint and it would be hard to keep that going for longer than 30 seconds. Nevertheless, this is a beginner routine and is meant to build up slowly. The intermediate version of this workout will be out soon.

  • http://weightlossandtraining.com Sam

    Hi Deb, do pushups with knees on the floor until they become way too easy…this is best strategy!

  • http://weightlossandtraining.com Sam

    You bet you could, the stability ball is should only be about $20 though so would be worth the investment.

  • http://weightlossandtraining.com Sam

    You will have to just use a bench instead, that’s too bad they don’t have one!

  • http://weightlossandtraining.com Sam

    Yes please follow this series of articles as it is all outlined and you can get Acai extract as mentioned in this list – Top 10 Workout Supplements for Women.

    Replace salmon with eggs or low fat cottage cheese.

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