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Orgain & Spartan 30 Day Training Plan Week 2

Day 8: January 22
Workout Type: Total Body HIIT
Warm-Up: 3-5 Min. Warm-up of Cardio Machine, Jumping Jacks or Jog in Place
Workout: Circuit of 7 exercises (3 rounds for Beginners, 4 for Intermediate and 5 for Advanced). Each Exercise requires 45 sec. work / 15 sec. Rest
Exercises:

1. Lateral Squats
- Beginner: Keep heels on floor, fast squats
- Advanced, Jump Squats - Jump high and fast
2. 4 Mountain Climbers, 2 Pushups
- Beginner: 4 Mountain Climbers, 1 Knee Push-up
- Intermediate: 4 Mountain Climbers, 1 Pushup
- Advanced: 4 Mountain Climbers, 2 Plyo Push-ups (Push your hands completely off the ground on your push up, land gently on your hands and repeat)
3. 3 Skaters, 1 Burpee
- Beginner: 3 Skaters, Walk Back Burpee
- Advanced: 3 Skaters, 3 Burpees
4. Heisman
- Beginner: ½ time
- Advanced: Fast Speed
5. Crab Walk 4 Left, 4 Right
- Beginner: 2 Left & 2 Right
- Advanced: 8 Left & 8 Right
6. Plyo Lateral Lunges
- Beginner: No jump
- Advanced: Jump higher in the lunge
7. Broad Jump Burpees
- Beginner: Walk back
- Advanced: Faster Pace

DAY 9: January 23
Workout Type: Core
Warm-Up: 3 Min. Warm-up of Cardio Machine, Jumping Jacks or Jog in Place
Workouts: Circuit of 8 exercises, 4 rounds. 30 sec. work / 15 sec. rest
Exercises:

1. Plank Knee To Elbow
- Beginner: On the Knees
- Advanced: Plank to Knee, Elbow, then Knee
2. Dead Bug
- Beginner: Knees Bent
- Advanced: Straight Legs, Opposite Leg & Opp Arm Extend
3. Knee Taps
- Beginner: Slow
- Advanced: Quick
4. Reverse Crunch
- Advanced: Double Crunch with Upper Body
5. Jackknife
- Beginner: Knees bent
- Advanced: Legs straight
6. Runner’s Crunch
- Beginner: Come Up Half Way
- Advanced: Faster Pace

Day 10: January 24
Workout Type: Rest / Recovery
Warm-Up: N/A
Workout: Outdoor Walk 1-2 miles or 25-35 minutes, Hike or Bike Ride

Day 11: January 25
Workout Type: Lower Body
Warm-Up: 3-5 Min. Warm-up of Cardio Machine, Jumping Jacks or Jog in Place
Workout: Beginner: 3 Total Rounds with 10-12 Reps for each exercise; Intermediate& Advanced: 4-5 Total Rounds with 12-15 Reps for each exercise
Exercises:

1. Sumo Squats
- Beginner: Bodyweight
- Intermediate: Hold a water bottle
- Advanced: Hold a Heavy weight or laundry detergent
2. Reverse Lunges
- Beginner: all reps on one leg and then the other leg
- Advanced: Holding 2 weights
3. Single Leg Deadlift With Knee Lift (Do reps on one side and then switch to the other leg)
- Beginner: Back toe stays on the ground
- Advanced: Add weights
4. Banded Walk Forward & Back. 4 back, 4 up
- Beginner: No band.
- Advanced: 8 back, 8 up
5. Step-ups with Knee Lift: Place 1 foot on step, chair or other stable surface and push up
- Beginner: Aim for under 18 inch height, tap foot on bench & then lift knee up
- Advanced: 18 inch-24 inch height and add weight with knee lift
6. Banded Hip Thruster: Shoulders on bench, rest of the upper body off, feet hip-width apart, lift glutes up and slowly lower.
- Beginner: No weight
- Intermediate:Band above Knees
- Advanced: Band above knees with Weights

Day 12: January 26
Workout Type: Cardio
Warm-Up: N/A
Workout: Beginner: Walk or Hike for 30-45 minutes; Intermediate/Advanced: Run or Hike for 30-60 minutes

Day 13: January 27
Workout Type: Upper Body
Warm-Up: 3-5 Min. Warm-up of Cardio Machine, Jumping Jacks or Jog in Place
Workout: Beginner: 3 Total Rounds with 10-12 Reps for each exercise; Intermediate& Advanced: 4-5 Total Rounds with 12-15 Reps for each exercise
Exercises:

1. Lying Bicep Curl with Bands or Weight
- Beginner: Lighter Tubing, alternating R & L
- Advanced: Heavier resistance or heavier weight
2. OH Extension
- Beginner: Seated with Back Support
- Advanced: Seated Incline , Heels Lifted
3. Chest Press with Bands or Weight
- Beginner: Lighter Tubing
- Intermediate: Heavier Resistance
- Advanced: Hook Band to Pole or Door
4. Arnold Press
- Beginner: Alternate (using light weights or water bottles)
- Intermediate Both Arms at once using weights
- Advanced: Heavier weights
5. Lat Pulldown
- Beginner: Use a small band
- Intermediate: Band or Weight
- Advanced: Lat Pulldown Machine or Bar
6. Reverse Fly
- Beginner: Use light weights or light band
- Advanced: Use heavy weights or heavy band
7. Farmer’s Carry
- Beginner: Hold 2 1 gallon bottles of water
- Intermediate: Hold 2 weights/objects equal to approximately ⅓ of your body weight
- Advanced: Hold 2 weights equal to 50-75% of your body weights.

Day 14: January 28
Workout Type: Yoga/Stretch
Warm-Up: N/A
Workout: 4 Rounds of each stretch - stretch each of the muscles below for 10-20 seconds per side
Exercises:

1. Quad Stretch
2. Hamstring stretch
3. Shoulder Stretch
4. Bicep/Chest Stretch
4. Spinal Flexion
5. Wrist Stretch
6. Figure 4/Pigeon Pose
6. Calf/Achilles Stretch

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