SSS week 02- Michelle’s DETAILED workout POA
| Phase 2Buffing | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Week 2 | Lift Lower BodyABS | Lift Back, Shoulders and Biceps Intervals | TENNIS Intervals ABS |
Lift Chest/Tri’s Intervals | Lift Lower BodyABS | Active rest- Walk? | Off |
Monday
Lower Body and ABS:
| Squats |
| 3×10 |
| Bulgarians |
| 3×10-hams/quads |
| Dead Lifts- Romanian |
| 3×10-hams |
| Knee Extensions |
| 3×10- quads |
| Leg Curls |
| 3×10- hams |
| Walking Lunges |
| 2×10-15 -butt. Focus on using front leg for movement |
| Calf Raises |
| 3×10 |
| Daily CORE- during rest between higher rep sets or post intervals |
| Knee Ups on bench or roman chair |
| 3x15front/5side/5side ABS |
| Old School sit ups |
| 3×25 ABS |
| Crunches on ball |
| 3×15/5/5 ABS |
| Reverse crunches |
| 3×25 |
| Cats |
| 3x5reps of 5 seconds ea tummy/back |
Tuesday-
Lift Back, Shoulders and Biceps Intervals:
| One arm bent over DB lat rows |
| 3×10 |
| Lat Pulls |
| 3×10 |
| Rows-rhomboids |
| 3×10 |
| Military Press-shoulders |
| 3×10 |
| Lateral/ Front/ bent over Raises |
| 21′s–3×7Shoulders (do as a circuit 7lat, 7front, 7bent over, rest) |
| Bicep dumbbell Curls |
| 3×8-10 -biceps |
| Daily CORE- during rest between higher rep sets or post intervals- **SEE MONDAY** |
Intervals:
Elliptical or STAR-MILL
“Buffing”Phase :
3 min. warm up
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
4min. cool down
This is 20 min total: 7 hard min. total
Wednesday-
Intervals and ABS:
Run outside
*See Tues*
Thursday-
Chest/Tri workout and Intervals:
| Bench Press OR Chest press |
| 3×10 |
| Push Ups |
| 3×10-15 (not quite failure but hard) |
| Incline Flys |
| 3×8-10 |
| Tricep Extensions |
| 3×8-10 |
| Tricep kickbacks |
| 3×8-10 |
INTERVALS- STATIONARY BIKE
Friday-
SAME AS MONDAY
Saturday-
ACTIVE REST…I’ll stay very busy this Saturday. I have a full day with a book signing and attending a competition.
Sunday- OFF
Rest and make POA for nest week