Week Two

WEEK TWO

Excited for a new set of exercises? I love to change things up, but if you are happy with what you are doing to get to your goal, Keep going with that! I have to expand my time on the days I work from home this week. I learned that last week trying to work in more than a lunchtime walk on the day I commute is doable. In case you are new here, I work at 3 World Trade Center in New York city. I take the Metro North train from South Norwalk to Grand Central. The ride is 70 minutes ( if its on time ) and then I take the subway from Grand Central to the World Trade Center ( its a 15 minute ride). I miss the days when I worked in Madison Square Park and I could walk the 20 blocks.

Here’s a fresh weekly exercise plan that includes a mix of strength, cardio, flexibility, and active recovery, with some new exercises to keep things engaging:

Weekly 150-Minute Exercise Plan

Day 1: Lower Body Strength (45 minutes)

Warm-up (5 minutes): Jumping jacks and bodyweight squats.
Circuit (3 rounds, 12 reps each):
- Goblet Squats: Hold a dumbbell close to your chest.
- Romanian Deadlifts: Focus on hinging at the hips.
- Lateral Lunges: Step out to the side, lowering your body.
- Glute Bridges: Squeeze at the top for a few seconds.
- Wall Sit (30 seconds): Hold with knees at a 90-degree angle.
Cool-down (5 minutes): Hamstring and quad stretches.

Day 2 – Lunchtime Walk (15 minutes)

Walk Duration: Aim for a brisk 15-minute walk.
Pace: Keep a moderate pace where you can still hold a conversation but feel slightly out of breath.
Mindfulness: Use this time to relax and enjoy your surroundings.
Stretching: After the walk, spend 5 minutes stretching your legs, especially your calves, hamstrings, and hip flexors..

Day 3: Upper Body Strength & Core (30 minutes)

Warm-up (5 minutes): Arm circles and shoulder stretches.
Circuit (3 rounds, 10 reps each):
- Push-ups: Modify with knees down if needed.
- Bent-Over Rows: Use dumbbells or resistance bands.
- Overhead Shoulder Press: Stand or sit with dumbbells.
- Bicycle Crunches: Focus on controlled movement.
- Russian Twists (with or without weights): Twist side to side, engaging the core.
Cool-down (5 minutes): Stretching, focusing on the upper body.

Day 4: Yoga & Flexibility (30 minutes)

Yoga Flow (25 minutes):
- Cat-Cow Stretch: Warm up the spine.
- Downward Dog to Plank Flow: Alternate between the two.
- Standing Forward Bend: Release tension in the back and legs.
- Triangle Pose: Stretch the sides and strengthen the legs.
- Child’s Pose: Relax and stretch the back and shoulders.
Cool-down (5 minutes): Deep breathing and Savasana.

Day 5: Active Recovery & Mobility (20 minutes)

Dynamic Stretching (5 minutes): Leg swings, arm swings, and torso twists.
Mobility Work (10 minutes):
- Hip Circles: Loosen up the hips.
- Ankle Rolls: Improve ankle mobility.
- Foam Rolling: Watch out for a video on this
Cool-down (5 minutes): Gentle stretching and deep breathing.
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Total Weekly Minutes: 140 minutes, I know its not quite the goal, but you can do what you can!

Tips for Success: Keep this light and fun!

This plan is designed to provide a balanced approach to fitness, targeting all major muscle groups, cardio, and flexibility. If you need modifications or want to focus on specific goals, feel free to ask!