Love Your Body: Wimbledon Mummy’s Four Week Strength Training Plan, WEEK TWO

As promised, I’m back with Week 2 of my Four Week Strength Training Plan! I hope you enjoyed the first week’s sessions. It’s normal to feel a little sore at first, but you should start feeling better this week. Some of the exercises are the same and some are a little different. Remember to always work to a level that is right for you. If you’re struggling with an exercise, try an easier version (e.g. if you’re finding the plank with arm lifts too hard this week, just hold a plank or half plank or if you’re finding the weights too hard, go through the motions without the weights). You might notice that I repeat press-ups and side plank for many of the sessions. This is because most women find these difficult (myself included). The more you practice them, the easier they will become and higher intensity variations can be added later on.

Please note that I am not a health & fitness expert, I created this plan based on the exercises that have worked best for me and my mum friends. Please consult your physician before beginning any new fitness plan, especially if you are pregnant or have a health condition.

Minimal equipment is required. My workouts can be done anywhere, as long as you have:

  • a mat (a yoga mat is fine)
  • a set of dumbbells at an appropriate weight for you (you may find after a couple of weeks you need to go up a kilo)
  • Something you can use as a timer (e.g. your phone, watch or fitness tracker)

There are three strength sessions per week, ideally with a recovery day in between. Each session is a full body workout. This is not a weight loss programme, however if you wish to lose weight while you tone up, you can reduce the number of calories you are consuming (a fitness tracker app would be ideal to help you with this) and/or add cardio workouts in between the strength sessions (I like to power walk with the buggy or run!).

Do each exercise for one minute and repeat three times. Click the links to see how each exercise is performed. Each session should take almost exactly an hour (with a short break in between sets).

WEEK TWO

Session 1 x 3

Session 2 x 3

Session 3 x3

I will post Week 2’s sessions next week so don’t forget to subscribe to my blog’s mailing list and follow me on Instagram @wimbledon_mummy so you don’t miss it!

Feel free to send me a message if you have any questions.

Good luck!

Wimbledon Mummy x

 

 

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