Week Two Workout Plan
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HuhKneeBadger
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By Erica Go-Go Tremblay in Roller Derby Workout Challenge 2013 (Files) · Edit doc
Week Two!!!!!!!! These muscles will not build themselves!!
WORKOUT
DAY ONE
Roller Derby Practice
*If your practice isn’t hard enough to get you really covered in a sweat by the end of it you need to do the additional workout below
Additional:
1 minute of jumping jacks
30 seconds rest
20 pushups
30 seconds rest
Repeat 5 times (Repeat 10 times if you don’t have practice)
DAY TWO
If you are doing girl style pushups it is time to graduate to real ones ladies!!THERE IS NO SUCH THING AS A GIRL PUSHUP!!!
http://www.youtube.com/watch?v=Eh00_rniF8E
10 pushups
30 second plank (no resting in between)
repeat 10 times and hate me in the morning!
DAY THREE
Roller Derby Workout Video
If do not have a video or have not received one yet please complete the following.
20 squats
60 second plank
20 lunges right leg
20 lunges left leg
60 second plank
20 pushups30 second plank
Repeat 5 times!
DAY FOUR
Watch this cheesy video and learn the burpee.
http://www.youtube.com/watch?v=7MGljX4bbps
Watch this cheesy video and learn about the star jump
http://www.youtube.com/watch?v=hPFtd4K-khA
10 burpees
30 second squat static hold
10 star jumps
30 second plank
Repeat 5 times
Rest for 5 minutes and grab some water
Repeat 5 more times
You will hate this but it is a great fat burner! It burns, burns, burns!!
DAY FIVE
Roller Derby Practice
*If your practice isn’t hard enough to get you really covered in a sweat by the end of it you need to do the additional workout below.
Additional:
1 minute of jumping jacks
30 seconds rest
20 pushups
30 seconds rest
Repeat 5 times
DAY SIX
Roller Derby Workout Video
OR
20 squats
60 second plank
20 lunges right leg
20 lunges left leg
60 second plank
20 pushups
30 second plank
Repeat 5 times!
DAY SEVEN
Take a day off, but not off meal plan!
Week Two!!!!!!!! These muscles will not build themselves!!
WORKOUT
DAY ONE
Roller Derby Practice
*If your practice isn’t hard enough to get you really covered in a sweat by the end of it you need to do the additional workout below
Additional:
1 minute of jumping jacks
30 seconds rest
20 pushups
30 seconds rest
Repeat 5 times (Repeat 10 times if you don’t have practice)
DAY TWO
If you are doing girl style pushups it is time to graduate to real ones ladies!!THERE IS NO SUCH THING AS A GIRL PUSHUP!!!
http://www.youtube.com/watch?v=Eh00_rniF8E10 pushups
30 second plank (no resting in between)
repeat 10 times and hate me in the morning!
DAY THREE
Roller Derby Workout Video
If do not have a video or have not received one yet please complete the following.
20 squats
60 second plank
20 lunges right leg
20 lunges left leg
60 second plank
20 pushups30 second plank
Repeat 5 times!
DAY FOUR
Watch this cheesy video and learn the burpee.
http://www.youtube.com/watch?v=7MGljX4bbpsWatch this cheesy video and learn about the star jump
http://www.youtube.com/watch?v=hPFtd4K-khA10 burpees
30 second squat static hold
10 star jumps
30 second plank
Repeat 5 times
Rest for 5 minutes and grab some water
Repeat 5 more times
You will hate this but it is a great fat burner! It burns, burns, burns!!
DAY FIVE
Roller Derby Practice
*If your practice isn’t hard enough to get you really covered in a sweat by the end of it you need to do the additional workout below.
Additional:
1 minute of jumping jacks
30 seconds rest
20 pushups
30 seconds rest
Repeat 5 times
DAY SIX
Roller Derby Workout Video
OR
20 squats
60 second plank
20 lunges right leg
20 lunges left leg
60 second plank
20 pushups
30 second plank
Repeat 5 times!
DAY SEVEN
Take a day off, but not off meal plan!
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