Last updated on September 29th, 2020 at 05:55 am
Written by female personal trainer, London based, Justina Triasovaite
Welcome to your week 2 of your body transformation. You're doing it well done and keep going 🙂
In this article i'm going to give instructions and guidance for your second week. Dont worry there will not be dramatic changes, just a few adjustments to the first week.
Your to do list :
Planing: now when you have a better idea of your strength, timing, and recovery time you can make a better plan regarding training days. Make sure you make time for your exercises, put it in your diary (very important)
Analyze your food diary from last week. If you are using a fitness pal app check your macro ratios. See if you can detect an eating pattern. For example, if you see that during the weekends you are consuming much more carbohydrates than other days that means that you are most likely to wipe all the progress you did during the week. So I want you to be very careful with your analysis. Getting to know yourself is one of the biggest keys to successful body transformation.Â
Your don't list:
Think how could you add more greens and fruits in to your diet.
Add small physical activity like walking or cycling
Below is the list of exercises I think are best for beginners who prefer to stay at home. Each exercise comes with an accompanying video so you can check how it is done properly.
(Always start your workout with warm up)
Mobility drills like :
Rotating your arms back and forth,
Walking / jogging on the spot,
Bending forward reaching your toes,
Rotating your upper body,
Bending to the side,
Go on your toes to heels
This warm up should last up to 5 min.
First and second week is best to with very simple body weight exercises and possibly some light weights and resistance bands (if you have)Â
WARMING UP - Gym exercises for beginners
Always start your workout with warm up.
Mobility drills like :
Rotating your arms back and forth,
Walking / jogging on the spot,
Bending forward reaching your toes,
Rotating your upper body,
Bending to the side,
Go on your toes to heels
Choose any cardio machine for 5-7 min moderate speed, resistance warm-up.
The most important part is to find the best exercises for you. In the beginning, your range of movement might not be as good as you want. Therefore I would advise doing your exercises in front of the mirror so you can check your posture and range of movement. Check out the video of each exercise and try to copy it. If you see that it looks completely different than I'm demonstrating the good idea would be to skip this exercise for now and check for tips on how to improve your range of motion for that particular exercise.
Let’s have a look at reps sets and frequency. I’m also recommending you how to get your first, second and third sessions started. Remember: this is just a guidance! See what you feel comfortable with.
Being a complete beginner you have to listen to your body. Take appropriate rest and control intensity.
My recommendation would be:
Perform a 2-3 sets of all exercises 10-15 reps
Perform a 3-4 sets of all exercises 15-20 reps
Repeat all exercises 3 sets of 10-15 repetitions
However This is just a guidance, please be aware that not everyone adapts easily to exercises. The body might have different reactions - tiredness, sore muscle. But it will be worth it 🙂
All exercises come with an explanatory video so you can see how it is done. Don’t forget to like my videos if you find them helpful! 🙂
Exercises for home :
Week number two exercises were exactly the same as week number one. The only change is that the intensity and number of repetitions have changed. Please feel free to email me if you have any questions regarding the program. I'm always available for a chat 🙂
After you have completed 3 sessions you potentially can move to week 3, however if you were really struggling with workouts its no harm to repeat week one again. Or at least last workout before moving in to next week. Week number three is going slightly more challenging.
I would also recommend to do some brisk walking / jogging, cycling or swimming through out the whole process. Is going to help with results 🙂
