DAY 2

Step 1

Choose your preferred Cardio
(look under exercises)

Step 2

Set your gym boss interval timer (app) on 30 sec “ON”
& 15 sec “OFF” for 20 rounds

perform a 5-10 min warm -up

1) CARDIO – 30 Sec

REST – 15 sec

2) Beginner Plank + Ankle Taps – 30 Sec

  1. Lie on the floor face down and place your hands underneath your shoulders.
  2. Straighten your arms, holding your torso straight, pelvis tucked in, tummy tight & keeping your knees on the floor. This is your starting position.
  3. Using your right arm tap your right ankle. Keep your torso straight & tummy tight.
  4. Return back to starting position.
  5. Using your left arm tap your left ankle.
  6. Return back to starting position.
  7. Repeat.
Type: Strength
Main Muscle Worked: Abdominals
Equipment: Body Only
Mechanics Type: Isolation

REST – 15 sec

3) CARDIO – 30 Sec

REST – 15 sec

4) Alternate Front Kicks – 30 Sec

  1. Start in a standing position, legs hip spaced apart. This is your starting position.
  2. Kick out one leg in front of you, hip height, keeping tummy tight.
  3. Lower leg back into starting position.
  4. Kick out the other leg out in front of you, hip height, keeping tummy tight.
  5. Lower leg back into starting position.
  6. Repeat.
Type: Plyometric
Main Muscle Worked: Quadriceps
Other Muscles: Adductors, Glutes, Hamstrings
Equipment: None
Mechanics Type: Compound

REST – 15 sec

5) CARDIO – 30 Sec

REST – 15 sec

6) Ab Crunches – 30 Sec

  1. Start by lying down on your back, knees bent, with feet on the floor. Put your hands behind your head and keep your elbows back & apart. This is your starting position.
  2. Using your abdominals, lift up your head & upper body as high as you can. Keep your chin up & elbows back & out. Be careful not to push your head forward with your hands as this might hurt your neck.
  3. Using your abdominals, lower your upper body, with control back to the starting position.
  4. Repeat
Type: Strength
Main Muscle Worked: Abdominals
Equipment: None
Mechanics Type: Isolation

REST – 15 sec

7) CARDIO – 30 Sec

REST – 15 sec

8) Dumbbell Bicep Curl (standing) – 30 Sec

  1. Stand up straight with a dumbbell in each hand at arm’s length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
  2. Now, exhale and curl the weights up while contracting your biceps, keeping the upper arms still.
  3. Then, inhale and begin to lower the dumbbells back to the starting position.
  4. Repeat.
Type: Strength
Main Muscle Worked: Biceps
Other Muscles: Forearms
Equipment: Dumbbells
Mechanics Type: Isolation

REST – 15 sec

9) CARDIO – 30 Sec

REST – 15 sec

10) Body Squat – 30 Sec

  1. Place your feet hip width apart. Your feet must be straight. Hands out in front of you for balance. Keep your head facing forward. This is your starting position.
  2. With your core tight, push your knees and butt out as you begin your descent. Sit back with your hips as much as possible. Ideally, your shins should be perpendicular to the ground. It should feel like you are about to sit down on a low chair.
  3. Keeping the weight on your heels and push upward, until you have returned to the starting position.
  4. Repeat.
Type: Strength
Main Muscle Worked: Quadriceps
Other Muscles: Adductors, Calves, Glutes, Hamstrings
Equipment: None
Mechanics Type: Compound

REST – 15 sec

11) CARDIO – 30 Sec

REST – 15 sec

12) Waist Pincher (right) – 30 Sec

  1. Stand feet shoulder width apart, with your right arm extended up above you. This is your starting position.
  2. Simultaneously bend your right elbow to the side & lift your right knee up until your elbow & knee meet out to your right side. “Pinch” or tighten your side abdominals as you do this move.
  3. Slowly lower your knee and straighten your arm up above you with control back to the starting position.
  4. Repeat on the same side.
Type: Strength
Main Muscle Worked: Oblique’s
Other Muscles: Core
Equipment: None
Mechanics Type: Isolation

REST – 15 sec

13) CARDIO – 30 Sec

REST – 15 sec

14) Waist Pincher (left) – 30 Sec

  1. Stand feet shoulder width apart, with your left arm extended up above you. This is your starting position.
  2. Simultaneously bend your left elbow to the side & lift your left knee up until your elbow & knee meet out to your left side. “Pinch” or tighten your side abdominals as you do this move.
  3. Slowly lower your knee and straighten your arm up above you with control back to the starting position.
  4. Repeat on the same side.
Type: Strength
Main Muscle Worked: Oblique’s
Other Muscles: Core
Equipment: None
Mechanics Type: Isolation

REST – 15 sec

15) CARDIO – 30 Sec

REST – 15 sec

16) Dumbbell Shoulder Press (sitting) – 30 Sec

  1. While holding a dumbbell in each hand, sit on a bench or chair that has back support.
  2. Raise the dumbbells to shoulder height.
  3. Make sure to rotate your wrists so that the palms of your hands are facing forward. The weights should be above your elbows in a straight line. This is your starting position.
  4. Now, exhale and push the dumbbells upward until they touch at the top.
  5. Then, lower the weights back down to the starting position while inhaling.
  6. Repeat.
Type: Strength
Main Muscle Worked: Shoulders
Other Muscles: Triceps
Equipment: Dumbbell
Mechanics Type: Compound

REST – 15 sec

17) CARDIO – 30 Sec

REST – 15 sec

18) Dumbbell Front Punches (standing) – 30 Sec

  1. Standing with a straight torso, bent arms, elbows by your waist and the dumbbells in your hands. With the palms of the hand facing inwards. This will be your starting position.
  2. While maintaining the torso stationary (no swinging), exhale & punch out one of the dumbbells in front of you twisting your palm downwards. Your arm should be parallel to the floor.
  3. Return to the starting position & repeat with the other dumbbell.
  4. Repeat.
Type: Strength
Main Muscle Worked: Shoulders
Equipment: Dumbbell
Mechanics Type: Isolation

REST – 15 sec

19) CARDIO – 30 Sec

REST – 15 sec

20) Static Body Squat – 30 Sec

  1. Lean your back against a wall. Place your feet in front of you, hip width apart. Your feet must be straight. Keep your head facing forward.
  2. With your core tight, begin your descent. Sit back against the wall. Ideally, your shins should be perpendicular to the ground and your knees should not go over your toes. This is your starting position.
  3. Hold this position for the required time necessary.
Type: Strength
Main Muscle Worked: Quadriceps
Other Muscles: Adductors, Calves, Glutes, Hamstrings
Equipment: None
Mechanics Type: Compound

YOU DID IT!

(perform a 5-10 min cool down including stretches)

BACK TO EXERCISES

GO BACK

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