Exercises Week 2

Categories: Fitness made Simple
Comments: 1 Comment

Well I have to tell you that the first week was absolutely devastating. I really felt my condition, I was utterly exhausted for the rest of every day last week. But I felt more positive than I have felt in months… at least I was accomplishing something. I was so tired that I could not even muster the concentration to sit at the computer and update my site. For that I apologize, but there is only so much that I can do. But I have updated the routine and I think this is what I will be attempting to do for the rest of the month.


So, the routine for the first week and rest of the month will consist two types of interval training. A 2 minute warm up, 3 sets of 4 intervals (consisting of calisthenic exercise with 10 secnond change time and a 1 minute rest between sets) and finally a 3 minute cool down. This little routine uses 1 kettle-bell (or dumbbell), you and your timer. You should do this routine 3 times in the week with your off days going for a walk/run or if you prefer just run. I my self will be doing a walk/run at a 2-1 ratio. Start with walking for 3 minutes to warm up. Then running for two minutes and walking for 1 minute of walking for a warm up, ending with a 3 min walking cool down. This should take a total of 21 minutes and have five run/walk intervals. So you should be doing physical activity 6 days out of the week for 21 minutes this leaves you with a day to take to our self and rest.


For this I will be doing some variations of walking on the spot in conjunction with variations arm raises. Just to get the heart pumping and lubricate the joints. If you like to use music to work out (or thing you might like it) then I suggest you use some music that keeps time with a comfortable pace of a brisk walk. If you have done some aerobics before feel free to use some of those basic steps as a warm up. Make sure you stretch first and don’t push the pace too much for the warm up and burn your self out for the real work.


Each interval will be 1 minute in length with a 10 seconds to go between exercises.

First of which will be push ups. Just the standard wide arm push ups. Do as many as you can in the entire minute. Don’t go to fast make sure you touch your nose the the floor with each one. (This does not mean smash you face into the ground) Make a record of the amount you do if you would like to keep track of your progress, I do. :)

1) Place your hands on the floor approximately two shoulder-lengths apart.

2) Keep your back straight and your knees straight and parallel to the floor.

3) Slowly lower your body so your nose is nearly touching the floor and your chest is around 4 inches away from doing the same.

4) Return to the start position by explosively pressing yourself upward.

5) It is imperative to keep your back and body as straight as possible throughout this movement.

Second interval will be crunches. Again do not rush make sure you really contract those abs before you go down to start the next one. Also don’t hold the back of your head place your finger tips behind the ears this way you wont be tempted to pull on your head and hurt your neck but also cheat yourself of the benefits of the exercise.

1. Start position: Lie back on the floor or bench with knees bent and hands behind ears.

2. Keep elbows back and out of sight.

3. Head should be in a neutral position with a space between chin and chest.

4. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench.

5. Return to start position.

6. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

Third interval is suitcase curls to shoulder press with a low weight kettle bell (or dumbbell). Do as many as you can doing one arm at a time for 30 seconds each arm with a 10 second break to change arms.

1. Stand straight up and with feet shoulder width apart hold a kettlebell at your side with your right hand like you would carry a suitcase.

2. Curl the weight up toward you, bending your elbow and bringing the kettlebell towards your shoulder.

3. Make sure the top of your right hand faces outward through the entire movement and that your thumb is on the same side of the handle that your fingers are on.

4. Knees slightly bent. Position kettleball to ear level with an overhand grip (palms facing forward).

5. Go into a quick 1/4 squat. Immediately extend legs and stand up and at the same time press hands up above head keeping wrists over the elbow and arm moving parallel to body at all times.

6. Return to start position with kettlebell down to your side and repeat.

5. Complete the exercise with one arm and switch to the other arm and repeat.

(This exercise is one unit with the curl leading right into press, I did not have any gifs that illustrated it as one so I had to settle for two … but they show the basics you need to do. There is a good example of someone doing it with two weights and both arms at the same time here on youtube.)

Fourth interval will be step squats. Sorry for the broken record but you don’t want to rush it is not about quantity if is quality of movement. Do as many as you can do be surprised if your legs start to burn in the first set, this is real work and until you get used to it, it will be difficult.

1. Stand with your feet shoulder width apart.

2. Start by stepping to the right with your right foot and proceed into a squat.

3. Return to the standing position with your feet shoulder width apart.

4. Now step to your left with your left foot and proceed into a squat.

5. Return to the starting position and repeat.

Forth interval is a 1 minute rest. If you need it have a sip of water and try not to sit down, if you can keep moving. Maybe just walking around your mat or marching on the spot at very low intensity.

Now you repeat these intervals 2 more times and you can begin your cool down.


I will be doing this in much the same fashion as the warm up. Variations of walking on the spot in conjunction with variations arm raises. This will be for 3 minutes. If you are listening to music which I will be I will use a 125 beats per minute for my cool down. Once you are done this you will have taken 21 minutes and 30 seconds out of your day.

I will be doing my routine first thing in the morning when I wake up. As this is a great way to boot your metabolism and start the day. Once you are done the work out I would wait 30 minutes to eat your breakfast.

**Remember before starting any kind of fitness routine consult with your doctor and if you do not know how to do these exercises properly then you should consult a professional who can show you how.**

1 Comment - Leave a comment
  1. ask says:

    Having read this I believed it was extremely enlightening.

    I appreciate you taking the time and energy to put this content together.

    I once again find myself spending a lot of time both reading and leaving comments.

    But so what, it was still worth it!

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