Parenting

At Home Workout Plan [Week 2]A Mom In Training

Welcome back to the At Home Workout Plan! We’re on Week 2 with these totally doable exercises to lose weight at home! Got a fresh copy of your fitness tracker ready? If not, you can grab a new copy in the Library! And if you don’t have the password, just enter your name and email in the form at the bottom of this post to have it emailed to you!

If you missed Week 1, you can catch it right here!

And if you’re new here, I have an awesome beginners at home workout plan for you! It’s only 4 weeks and it’ll get your booty in shape so you can start feeling your best again. I promise you’ll love it! Follow along with the series!

CLICK HERE TO SEE MY FAVORITE FITNESS GEAR!

Monday: Sweat + Shape

30 minutes

Warm Up

  • Light Job – 2 min
  • Back Pedal – 1 min
  • Kick Downs – 2 min
  • Modified Push Ups – 1 min
  • Modified Plank – 30 sec

Workout

  • Burpees – 1 min
  • Alternating Side Lunges – 1 min

Recover for 30 seconds!

  • 2 Feet Forward/Backward Hops in Place – 30 sec
  • Plank – 1 min
  • Squats – 1 min
  • Hip Lifts – 1 min

Recover for 30 seconds!

  • Opposite Arm/Leg Extension – 1 min
  • 2 Fee Lateral Hops in Place – 30 sec
  • Modified Tricep Push Ups – 30 sec
  • Alternating Step Back Lunges – 30 sec

Recover for 30 seconds!

  • Reverse Crunches – 1 min
  • Squat Jumps – 15 sec
  • Hip Lifts – 1 min
  • Modified Push Ups – 1 min

Recover for 30 seconds!

  • Modified Plank – 30 sec
  • Burpees – 1 min
  • Squat Hold – 15 sec
  • Shoulder Press – 1 min

Recover for 30 seconds!

Cool Down

  • Cobra – 30 sec
  • Pretzel Stretch – 1 min
  • Lower Back Stretch – 1 min
  • Standing Hamstring Stretch – 2 min

Tuesday: Steady Run

Open your free Couch 2 5K app and do Week 1 Day 3!

Wednesday: Cardio Surge

45 minutes

Warm Up

  • Alternating Step Back Lunges – 1 min
  • Alternating Side Lunge – 1 min
  • Light Job – 1 min
  • Shuffle – 1 min
  • Standing Hamstring Stretch – 1 min
  • Modified Push Ups – 1 min

Workout

  • Squat Jumps – 30 sec
  • Mountain Climbers – 30 sec
  • Squats – 1 min
  • Froggers – 30 sec

Recover for 30 seconds!

  • Modified Push Ups – 1 min
  • Squat Jumps – 30 sec
  • Mountain Climbers – 30 sec
  • Squats – 1 min
  • Froggers – 30 sec
  • Modified Plank – 1 min

Recover for 30 seconds!

  • Walking Lunges – 1 min
  • Modified Burpee – 30 sec
  • Froggers – 30 sec
  • Cross Bank Lunge – 1 min
  • Drop Squat Jumps – 30 sec

Recover for 30 seconds!

  • Walking Lunges – 1 min
  • Modified Burpee – 30 sec
  • Froggers – 30 sec
  • Cross Back Lunge – 1 min
  • Drop Squat Jumps – 30 sec
  • Russian Twists – 1 min

Recover for 30 seconds!

  • Opposite Arm/Leg Extension – 1 min
  • Scissor Jumps – 30 sec
  • Broad Jumps – 30 sec
  • High Knee Runs in Place – 30 sec
  • Dips with Legs Straight – 1 min
  • Jump Rope – 30 sec
  • Plank Walks – 30 sec

Recover for 30 seconds!

  • Opposite Arm/Leg Extension – 1 min
  • Scissor Jumps – 30 sec
  • Broad Jumps – 1 min
  • High Knee Runs in Place – 30 sec

Recover for 30 seconds!

  • Dips with Legs Straight – 1 min
  • Jump Rope – 30 sec
  • Plank Walks – 30 sec

Recover for 30 seconds!

  • 2 Feet Lateral Hops in Place – 30 sec
  • Push Away Balance – 1 min
  • High Knee Runs in Place – 30 sec
  • Double Crunch with Circle Reach – 1 min

Recover for 30 seconds!

Cool Down

  • Standing Quadriceps Stretch – 1 min
  • Standing Hamstring Stretch – 1 min

Thursday: REST DAY

Friday: Steady Run

Open your free Couch 2 5K app and do Week 1 Day 4!

Saturday: Dynamic Yoga

15 minutes

  • Kneeling Balancing – 1 min
  • Kneeling Balancing Side Plank – 1 min
  • Plank Pose – 30 sec
  • Pulsing Plank Pose – 30 sec
  • Downward Facing Dog – 30 sec
  • Plank to Low Plank – 30 sec
  • Cobra – 30 sec
  • Upward Facing Dog – 30 sec
  • Forward Fold – 1 min
  • Sun Salutation – 90 sec
  • Crow Pose – 30 sec
  • Yogi Push Ups – 1 min
  • L at the Wall – 1 min
  • Side Plank – 1 min
  • Side Plank with Lifted Top Leg – 1 min
  • Side Plank with Tree Pose – 1 min
  • Side Plank Big Toe Pose – 1 min
  • Locust Pose – 1 min

Hooray! Week 2 is done!! See you next week for Week 3!

If you wanna get the password to the free fitness tracker, just enter your info below!

AboutKara

I’m a writer, new mom and foodie. I love sharing what I know while making others feel beautiful. On this blog, I share my healthy lifestyle, simple meals, fitness tips and experiences.

Leave a Reply

Your email address will not be published.

Kara Bout It