You’ll find week two of the workout plan below. You’ll notice that the exercises have slightly intensified, helping you to gradually develop your fitness – and those abs!
Together with our diet, the easy workouts will help you shift up to 10lbs in a month and shave up to two inches off your stomach.
Check out week 2 of the 30 day flat tummy meal plan- including lots of yummy recipes!
Don’t forget to warm up and cool down!
Week 2
Day one - 30 minute core plan (see below)
Tuesday – Quick Fix workout (see below)
Wednesday –30 min core plan
Thursday – Quick Fix workout
Friday – 45 minute leisurely swim
Saturday – Quick Fix workout
Sunday – Rest
The Core Plan
Start with the first exercise in the list below, and do as many repetitions as you can in 30 seconds. Rest for five seconds, then do as many as you can in 20 seconds. Rest for five seconds and do as many as you can in 10 seconds. Repeat this for each exercise on the list, and do the whole circuit three times.
Twisting Jumps
Stand with your feet together and point your toes to the left. Jump off the floor, twist at your waist and land with your feet pointing to the right. Repeat, starting with your toes pointing to the left. To make the exercise harder for week two, when jumping aim to do a tuck jump.
Single Leg Extensions
Lie on your back with your knees at 90 degrees and arms beside your body, with a water bottle in each hand, filled to the weight you feel comfortable with. Extend one leg out as low to the floor as possible whilst keeping the lower back pressed into the floor, then bring back to start position and extend the other leg. As you extend your left leg out, take the water bottle in your left hand over your head, then bring the foot and water bottle back to the start point together. Repeat with the other leg.
Wood Chops
Start with your feet slightly wider than hip width apart. Hold a filled water bottle (whatever size you feel comfortable with) in both hands and lean over to one side, lowering your hands towards your left ankle. Stand up straight and, keeping your arms straight, rotate your body, lifting your hands up and over the opposite shoulder. Repeat, lowering your hands to your right ankle instead.
Mountain Climbers
Start in the plank position. Keeping your body in a straight line, bring one knee towards your elbow. Return to start position and change legs. Develop this exercise for week two by springing the movement, keeping your hips low. You can also add in a twist by taking each knee to towards the opposite elbow.
The Quick Fix workout
Do each exercise for 45 seconds and repeat the circuit three times, resting briefly between circuits.
High knees with elbows
****Stand tall with a straight back. Kick your knees up as high as they can go, alternatating along with your elbows.
Full sit up with arms
****Lie straight on your back with your arms by your sides. Pull your belly button in so your upper and lower back is flat on the floor to avoid injury. Slowly lift your chest upwards, pulling yourself to full sit up position. Keep your neck straight to avoid injury.
Burpees
****A sure calorie burner, burpees help tone and get your heart rate up. Start in standing position, crouch down (remember to keep your back as straight as possible) and go into plank position one foot at a time. Bring your feet back into crouch position and back to standing. To take it to the next level, jump your feet out into plank position, and add an extra jump into the air with arms stretch above your head when back to standing.
Advanced Leg extension
****Lie on your back, and rather than stretch out each leg aternately, simply stretch out both legs at the time. Do this move slowly and gently for optimimal toning and to avoid injury.
Double skipping rope jumps
****Small jumps on the spot, and pretending as though your are swinging a skipping rope. This helps tone your arms and your calves.
Oblique twists (using water bottles)
Sit down and lean slightly back, with a straight back and your legs slightly bent. Hold your hands together (or make it harder and hold a tin or a water bottle as a weight) and twist from side to side. You should feel the muscles along the side of your stomach start to contract in this move. ** **
Split jumps
****Stand with your left foot in front of right other, hip distance apart. Jump and switch your feet so your left foot is behind and your right foot is in front.
Plank
****Hold a plank position, rest on your forearms with your hands just under your forehead. Stretch your feet out and make sure your legs and your back are in a straight line. Don't stick your bottom up in the air, pull it in to make a neat plank shape with your body.
(Remember to consult you GP before undertaking any new diet or exercise regime)