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Drop 10 Pounds by Summer Exercise Program: Week 2

Day at the beach

I hope your first week of training went smoothly? For this second week, you will continue alternating between muscular and cardiovascular sessions. For your cardiovascular trainings, aim once again at a “moderate-to-high” intensity for 30 minutes. This means you should feel a little out of breath, but still be able to speak. Your target heart rate should stay between 70 to 80 % of your maximal heart rate (Max HR, calculated by subtracting your age from 220). Choose an activity that you enjoy.

As for your muscular sessions, you will do the same exercises (I only modified the abs exercise), but you will increase the poundage of your lifts in such a manner that not only are you able to correctly perform 12 repetitions for each exercise, but that the last one is very hard to perform, but yet you still manage to perform it correctly. For example if you used 5 lb last week, try 8 lb. You will also need an exercise ball. Unlike last week, perform 12 repetitions, but this time take only 15 to 30 seconds of rest between each exercise. For the Half crunch with the ball, perform as many repetitions as possible. Once you have completed all of your exercises, repeat them again after a 2 to 3 minutes pause.

Make sure to stay hydrated and drink enough water throughout the whole session.

Remember that each session (muscular or cardiovascular) should include a dynamic warm up (brisk walk or heels to glutes) for about 3 to 5 minutes, and end with a 3 minute cool down of walking on the spot.

Exercise 1: Wall squat with ball
Hold the ball against the wall at lower back level. With the feet slightly forward and hip width apart, bend the knees to a 90o angle. Then fully straighten the legs without locking the knees.

Exercice 1 Squat au mur

Exercise 2: Front lunges with weights
Step one foot forward, bending the front knee to 90o. Position the back leg so that, in the starting position, the knee is just below the hip. Fully extend both legs without locking the knees. Return to the starting position.

Exercice 2 Fentes avant avec poids

Exercise 3: One arm row
With the torso parallel with the floor, pull the elbow up (row) lifting the dumbbell up to chest level. Avoid trunk rotation at the top of the movement.

Exercice 3 Traction unilaterale appui ballon

Exercise 4: Chest press on a ball
Lean on the ball with the back on an incline and hold the dumbbells, above the chest, with an overhand grip. Keeping the elbows wide, lower the elbows until the dumbbells are 1 cm from the upper chest. Fully extend the arms without locking the elbows.

developpe couche

Exercise 5: Biceps curl
Hands at shoulder width, hands holding the dumbbells in an underhand grip, flex the forearms keeping the elbows close to the body. Return the dumbbells slowly to the starting position. Avoid leaning backwards. You may alternate the arms during this exercise.

Exercice 5 Flexion des bras poids

Exercise 6: Triceps overhead extension, sitting on the ball
Sitting with a straight back, holding a dumbbell with both hands behind the head, fully extend the arms without locking the elbows. Lower the weight again until the elbows are at a 90o angle. Keep the elbows close to the head throughout the movement.

Exercice 6 Extension des bras sur ballon

Exercise 7: Half crunch with the ball
Place the ball on your thighs and your hands on the ball. Lift your upper torso with a range of motion of about 30 degrees, rolling the ball up towards your knees.

demi crunch avec ballon

By Karine Larose

Author
Karine Larose, M.Sc.

Karine Larose is a kinesiologist, Director of Marketing and Communications and Spokesperson for Nautilus Plus who specializes in fitness motivation. She authored The Guide to Healthier Living, penned the book 10-4 The Healthy Way to Lose 10 Pounds in 4 Weeks and released her third work called Zero Diet: Delicious and Healthy Recipes for Success, all by Les Éditions du TRÉCARRÉ. Karine has launched a series of exercise DVDs entitled 30 minutes par jour pour Vivre Plus and is featured on the ULTIME FIT online platform. Many TV shows and radio stations regularly request Karine’s point of view on physical exercise issues and points of interest.


Drop 10 Pounds by Summer Exercise Program: Week 2is a post from I'm taking charge. I'm taking charge is a blog that aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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