Due to illness, I didn’t exactly stay with the workout plan in January. So it looks like I will be starting it all over again in February! That’s the beautiful thing about exercise, you always have another chance to start fresh. It’s just going to hurt really bad until you get back into shape. For those of you who are not a slacker like me, here is month 2 of Maggie’s Lazy Kid Workout plan. Hopefully, if you’ve completed the first cycle, you are feeling stronger, more energized, and way less sore! Here’s to February being better!
*I am not an exercise scientist. These are my own workouts that you may utilize at your own risk. When in doubt, consult your physician about whether or not this might be right for you. *
Week 1:
Sunday: yoga, abs (30 crunches, 40 side to side toe touches, 2 :30 second side planks, 1 :60 second plank)
Monday- 40 min. cardio (3 min. jog, 1 min. walk)
Tuesday- Rest
Wednesday- 35 min. cardio (4 min. jog, 2 min. walk cycles) Arms (3 sets x 10 reps bicep curls, triceps kickbacks, shoulder press, overhead triceps extension, front extensions, lateral extensions, 30 push-ups, tricep dips)
Thursday- yoga, abs (40 v-ups, 40 knee to elbow crunches, 50 sit ups, :60 second plank)
Friday- Rest
Saturday- 35 min. cardio (4 min. jog, 2 min. walk cycles), Chest/Back (3×10 bench press, lat pull down, flys, rows, single arm row, supported pull-ups, back extensions, pullovers)
Week 2:
Sunday- yoga, abs (40 sit-ups, 2 x 60 second planks, 2 x 30 side planks, 40 leg lifts)
Monday- 40 min. cardio (4 min. jog, 2 min. walk) Legs ( 3×10 leg press, squats, dead lift, 10 min. on stair climber, 20 side lunges on each side, 2 :30 second wall sits)
Tuesday- yoga, abs (20 crunches, 20 knee to elbow crunches, 40 Russian twists)
Wednesday- 35 min. cardio (5 min. jog, 2 min. walk)
Thursday- Valentine’s Day- Rest
Friday- Rest
Saturday- 40 min. cardio (5 min. jog, 2 min. walk) Arms (3 sets x 10 reps bicep curls, triceps kickbacks, shoulder press, overhead triceps extension, tricep dips, lateral raises)
Week 3:
Sunday- yoga, abs (50 sit ups, 30 elbow to knee sit ups, 30 Russian twists, 1 60 second plank)
Monday- 40 min. cardio (5 min. jog, 1 min. walk cycles) Back/Chest (bench press, single arm rows, supported pull-ups, lat pull down, flys)
Tuesday- 40 min. cardio ( 5 min. jog, 1 min. walk cycles) Legs (3×10 leg press, squats, leg curls, leg extensions, 30 goblet squats, 20 lunges each side)
Wednesday- Rest
Thursday- yoga, abs (2 x 45 second planks, 30 sit ups, 20 Russian twists)
Friday – Rest
Saturday- 40 min. cardio (5 min. jog, 1 min. walk cycles) Arms (3 sets x 10 reps bicep curls, triceps kickbacks, shoulder press, overhead triceps extension, 30 push-ups)
Week 4:
Sunday- yoga, abs (3 x 60 second planks, 40 v-ups, 40 Russian twists, 40 crunches)
Monday- 40 min. cardio (10 min. jog, 2 min. walk), Back/Chest (back extensions, 20 each side medicine ball push-ups, seated chest press, lat pulldown, bench press)
Tuesday – Rest
Wednesday- 40 min. cardio (10 min. jog, 2 min. walk), Legs (3×10 leg press, squats, adductor, abductor, leg curls, 2 :30 second wall sits w/ weight)
Thursday – yoga and abs (40 v-ups, 40 Russian twists, 40 knee to elbow crunches)
Friday- Rest
Saturday – 40 min. cardio (10 min. jog, 2 min. walk), Arms (3 sets x 10 reps bicep curls, triceps kickbacks, shoulder press, overhead triceps extension, front extensions, lateral extensions, 30 push-ups, tricep dips)