21 Day ‘Be The Machine’ Programming: Week 2

Hey all! How was week 1 for you? Do you feel like a machine yet?

For those of you who are new- Be The Machine programming is all about YOUR body being the machine. We’re forgetting about strength machines (and cardio machines too if we can help it) and turning your body into a fat burning, muscle building machine with the assistance of free weights and accessory weights.

Let’s see what week 2 has in store for you:

Monday: LEG DAY

Exercise options

  • Instead of a barbell use a dumbbell or kettlebell

Tuesday: ARMS- Dumbbell only workout!

This one could be done at home if you have a pair of 10 or 15 lb dumbbells 🙂

Exercise options:

  • Incline plank with tricep kick- do a knee plank with tricep kickback
  • Mountain climber get up- Don’t do the get up, just do mountain climbers
  • Rolling burpees- do a regular burpee with a squat at the top

Wednesday:

Orangetheory fitness. If no access to Orangetheory, or another class based workout try one of the following options:

Option A:

  • 25-40 minutes of hill runs/walks

Option B: Repeat for 2 rounds

  • 1 min regular (a semi-comfortable working pace, you should be able to do this for 25 minutes)
  • 3 min mid sprint (uncomfortable effort, you should only be able to sustain this for 2-4 minutes if you had to)
  • 1 min regular
  • 2 min mid sprint
  • 1 min regular
  • 1 min mid sprint
  • 1 min regular
  • 30 sec mid sprint
  • 30 sec full sprint
  • 1 min walking recovery
  • 30 sec mid sprint
  • 30 sec full sprint
  • 1 min walking recovery
  • 30 sec full sprint
  • 1 min walking recovery

Option C: Bodyweight cardio tabata

Focus on one exercise at a time and do 8 rounds of 20 seconds of work, 10 seconds of rest

  • Squats
  • Tuck jumps (option= high knees)
  • Plank jacks
  • Push up to mountain climber
  • Jumping jacks

Thursday: PUSH/PULL (CHEST/BACK)

NOTE: begin and end this workout with a 6 min run/walk

Exercise options

  • Instead of a barbell, use a dumbbell or kettlebell
  • Instead of jumping/hopping over the bench, do step ups all on one leg and then switch

Friday: ACTIVE REST

Go for a walk, enjoy the nature 🙂

Saturday: Orangetheory fitness

Refer to Wednesday options for options here- choose a different one!

Sunday: ACTIVE REST

Enjoy the weekend. Play some volleyball, disc golf, go tubing, etc!

Enjoy! And don’t forget to stretch 🙂

-Carly

An At Home Challenge Workout For Thanksgiving

Eat the turkey, work off the turkey, I know that’s what we’re all thinking. Here’s a butt-kicking, next level challenging workout to try at home!

AMRAP (As Many Rounds As Possible) in 15 minutes- and I’m not kidding, physically see how many rounds you can do- no cheating- you are here to challenge yourself right? 

  1. 50 jumprope or invisible jumprope (not pictured)
  2. 10 Burpees (BONUS challenge- burpee double push up)
  3. 10 squats
  4. 10 side shuffles
  5. 10 power lunge
  6. 15 tuck jumps
  7. 20 high knees each

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AMRAP #2- 15 minutes

  1. 10 squat ups (leading with each leg 10 times, for a total of 20)
  2. 15 speed skaters each leg
  3. 20 jumping jacks (not pictured)
  4. 10 grasshoppers (plank jack–> plank–> plank tuck–>plank)
  5. 15 mountain climbers each
  6. 20 side plank hip dips each
  7. 10 x-crunch each side
  8. 15 glute bridge to crunch
  9. 20 second plank

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Ready. Set. Go!