week two – beginner
HOW IT WORKS
Every week, you’ll receive 3 strength training workouts and 2 cardio workouts.
These should be completed on opposing days (in other words, one assigned workout per day), but if you are crunched for time, you can double up a strength training workout with the low-intensity cardio workout – just make sure you complete the cardio workout second.
We do not recommend completing the high-intensity cardio workout on the same day as another workout.
DAILY WARM-UP
METABOLIC WARM-UP
Complete before every workout.
CARDIO
LOW INTENSITY
During this workout, the goal is to keep your heart rate in the lower zones (1-3) to optimize fat-burning.
Complete 1 round.
Not sure where your heart rate zones are? Learn how to estimate your zones here.
HIGH INTENSITY
During this workout, you’ll alternate between bursts of intense energy and recovery periods.
Complete 8 rounds.
Not sure where your heart rate zones are? Learn how to estimate your zones here.
STRENGTH TRAINING
DAY 1
A
dumbbell goblet squat
B
kneeling push up
C
stationary lunge
D
glute bridge
E
resistance band standing rotation
F
kneeling plank
DAY 2
A
resistance band pullover
B
kettlebell deadlift
C
standing resistance band row
D
standing shoulder press
E
kneeling side plank
DAY 3
A
bodyweight squat
B
dumbbell bench press
C
glute kickback
D
dumbbell row
E
walking lunge
F
standing resistance band rotation
check in along the way