Day 8 of our 21 Day Fatloss Challenge - Workouts for Week 2

21 Day Fat Loss Challenge Workouts

You can do these workouts with dumbbells, resistance bands, vegetable cans water bottles or bodyweight, whatever you have on hand!

Your second week schedule will look like this:

Day 1: Workout A

Day 2: Cardio 1

Day 3: Workout B

Day 4: Cardio 2

Day 5: Workout C

Day 6: Cardio 3

Day 7: Active Rest: Housework, Handwash car, Play with Kids, Sports, Gardening, or if you are totally wiped, just plain REST.

Next week, we may change up the routines, stay tuned and see! Check daily for tips for success.

Please check Exercise Definitions Page for exercise descriptions.

Workout A

Squats w/Upright Rowes 20x

Squat Jumps 20x

Decline Pushups 20x (prop your feet up on a 6” or more step or bench)

Dumbbell Lunge w/Bicep Curl 10x per leg (see definitions)

Jump Lunges 20x

Dips 20x

Plank Jacks 20x

Go through these exercises in order without rest. Each circuit is 1 round.

Beginners perform 3 rounds, as quickly as possible (or 20 min.) whichever comes first. If squat jumps are too difficult, perform 30 reg. squats. Rest as needed.

Advanced perform 4 rounds, as quickly as possible (or 20 min.) whichever comes first.

Workout B

Wide Outs 20x

T-Push Ups 10x per side

Sumo squats w/Shoulder Press 20x

Plank w/Back Rows 20x

Skiers 12x per leg

Dips w/one leg raised 20x

Inchworm 20x

Go through these exercises in order without rest. Each circuit is 1 round. See definitions for description.

Beginners perform 3 rounds, as quickly as possible (or 20 min.) whichever comes first. Rest as needed.

Advanced perform 4 rounds, as quickly as possible (or 20 min.) whichever comes first.

Workout C

Rotating Jump Squats 4 rounds

Back row w/tricep extension 15x per side

Lunge w/Torso Rotation 12x per leg

Plyo-clap push up 20x (push up explosively, and clap hands before landing)

Wide Outs 25x

Hamstring Bridge Lift 15x per side

Ab V-Ups 20x

Remember, if you aren’t a little uncomfortable, you aren’t working hard enough. However, if you feel dizzy or faint at any time, please STOP.

If you have extra energy and time, do a little steady state cardio for another 10-20 minutes.