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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Thank you for visiting! Weight Loss and Training is a health blog which features all the best weight loss tips that I have learned over my 20 years of training. My background includes a degree in Kinesiology from the world renown Simon Fraser University, certification in nutritional sciences from UBC, and Personal Trainer Specialist certification from Can Fit Pro.
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!
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).
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
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.
Hi Sam
I absolutely HATE pushups. I have a very tough time with them. I’m following your program, is there something I can do in place of pushups?
Thanks
Deb
Hi Deb, do pushups with knees on the floor until they become way too easy…this is best strategy!
Hi Sam! This is the first time I’ve been on your site and already I feel like this could work for me 🙂 The only thing is is that I don’t have a stability ball or dumbells. I’m only 16 years old so I’d need my mom to buy them for me… hopefully she will! Anyways, if not, could I go to crunches without the ball and still have the same results? I realize I will need the dumbells…
You bet you could, the stability ball is should only be about $20 though so would be worth the investment.
Hi Sam,
In the gym i am enrolled with doesnt have the stability ball, can you please advice any equipment that can be replacement for the stability ball? thanks.
You will have to just use a bench instead, that’s too bad they don’t have one!
Hello Sam, I came across your website. I was wondering how exactly do I start this workout. Do I need to eat before I workout? Also I looked at the foods to speed up ur metabolism where would I find the acai berries and I do not like sea food can u recommend something in place of the salmon?
Thank you
Cathy
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.
You can use the elliptical as well.
Awesome feedback, thank you!