Week 2 - Get Serious About Staying Healthy Fitness Plan

By Kia Edwards

As a trainer who mainly focuses on in-home exercise, I can tell you that a gym is not necessary to keep fit. A few pieces of basic equipment and a small space can help you achieve or maintain a healthy fitness level. This month, I’ll give you weekly exercise plans to help you reach your goals without having to go to the gym. They are simple, yet effective and can be done by nearly everybody.  Each workout should start with a short warm-up to get your muscles ready and end with a quick stretch.  

If you’re just starting, don’t worry!  It’s not too late to join.  Additionally, if you found week 1 to be particularly challenging, you can repeat it again this week in order to continue building necessary strength.  The workouts will become more challenging throughout the month.  Should you have any questions, please contact me at  HYPERLINK “mailto:Kia@LaFortesse.com” Kia@LaFortesse.com and I will respond as quickly as possible.  Good luck!  Here comes week 2!

What you’ll need: 

Dumb bells: 10-15lbs or Resistance Bands 

An exercise mat, preferably one with good padding to protect your back

Good sneakers 

Optional pieces: Exercise ball, Medicine Ball (8-12lbs typically work well),Jump rope 

Monday: Interval Training

First: Do a 5 minute warm up and stretch

Jump rope: 25 to 50 reps (start slowly then speed up as you become more comfortable)

Push-ups/ beginner push-ups: 12-15

stationary lunges (photo achesandjoints.org)Stationary Lunges: 12-15

Sit-ups (with or without medicine ball): 12-15

Leg Lifts: 12-15

Repeat

Tuesday: Rest with light stretching (You’re welcome)

Wednesday: Upper Body

Warm Up

Plank Hold (or beginner plank): 30sec

Bicep Curls: 15reps

Tricep Kickbacks: 15reps

Lateral Raises (use lighter weights and do not lift your arms past a horizontal position): 12-15reps

Repeat

Thursday: Cardio

30min of light cardio (your choice) 

Friday: Lower Body

Stationary lunges (feel free to use your weights): 15 on each leg

calf raises (photo slapdashmom.com)Calf Raises (with weights): 25

Lying Side Leg Raise 

Lie down on your side and let your head rest on your arm.  Slowly lift your leg as high as possible, pause, then slowly return to starting position:

20reps

Hip Raises 

Lie down facing the ceiling and bend your knees.  While keeping your feet flat on the floor, raise your hips and squeeze your glutes.  Return to starting position.

20reps  

Repeat 1x

Saturday: Cardio and light stretching

30min of light cardio

Sunday: Rest

Take it easy!

Kia Edwards is a certified personal trainer and nutrition specialist who lives in New York City. She studied French and Economics at Colgate University, spent 15 years as a high-level competitive gymnast and 6 years as a gymnastics coach.  Her business, La Fortesse At Home Fitness Training, helps clients get healthy with simple at home exercises and nutrition counseling. www.LaFortesse.com