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Bodyweight Exercise Challenge - Week 2: Time to Level Up, Ladies!
Alright, queens! Week 1 was just the warm-up—now it’s time to crank up the heat and keep those vibes high. We’re diving into Week 2 of our Bodyweight Exercise Challenge with a fresh set of moves designed to make you feel strong, confident, and totally unstoppable. Let’s get ready to tone, sculpt, and slay!
Day 8: Plank with Shoulder Taps – Get That Core Poppin'!
- Targets: Core, shoulders, arms, stability
- How to: Start in a plank position with your hands right under your shoulders and feet a little wider than hip-width apart (for that extra stability). Engage your core—think about pulling your belly button toward your spine. Now, tap one shoulder with the opposite hand, alternating sides. This move is a total game-changer for tightening up your core and giving you that sleek upper body strength.
- Modification: Drop to your knees if you need to, but keep that core engaged and your movements smooth and controlled. You got this!
Day 9: Glute Bridge – Booty Goals Activated!
- Targets: Glutes, hamstrings, lower back, core
- How to: Lie on your back, knees bent, feet flat on the floor. Engage your core (like you’re zipping up tight jeans) and lift your hips towards the ceiling, squeezing your glutes at the top. This is the secret sauce for a perky booty and toned hamstrings.
- Modification: Want to take it up a notch? Try a single-leg glute bridge by extending one leg straight out while lifting your hips. Booty burn, here we come!
Day 10: Push-Up with Rotation – Time to Shine, Upper Body!
- Targets: Chest, shoulders, triceps, core
- How to: Get into a push-up position. As you push up, rotate your body to one side, reaching your opposite arm toward the ceiling. This is all about engaging those obliques and giving your upper body a workout that’ll have you feeling strong and sculpted.
- Modification: If push-ups are feeling tough, drop to your knees. Focus on nailing that rotation and working those core muscles like a boss.
Day 11: Bulgarian Split Squat – Legs for Days!
Targets: Quads, glutes, hamstrings, core
How to: Stand a few feet in front of a bench or chair, with one foot resting behind you on the bench. Lower into a squat with your front leg, making sure your knee stays in line with your ankle. This move is a killer for sculpting those legs and lifting the glutes.
Modification: If the elevated leg feels too tricky, switch to a stationary lunge. You’ll still feel the burn, trust me!
Day 12: High Knees – Cardio Queen, Let’s Go!
Targets: Cardiovascular system, quads, calves, core
How to: Stand with feet hip-width apart and run in place, driving those knees up toward your chest while pumping your arms. This move is all about getting your heart rate up, torching calories, and toning those legs.
Modification: Slow it down to a march if you need to, focusing on bringing those knees up high and staying in control. You’re still working it, girl!
Day 13: Burpees – Full Body Fat Blaster!
Targets: Full body – legs, chest, core, arms, cardio
How to: Start standing with feet shoulder-width apart. Drop into a squat, place your hands on the floor, and step or jump your feet back into a plank. Perform a push-up (or skip it!), step or jump your feet back in, and rise up with a little jump. This full-body move is perfect for burning fat and building endurance.
Modification: Not feeling the jump? Step your feet back instead, and skip the push-up if you need to. Burpees are tough, but so are you!
Day 14: Side Plank with Leg Lift – Waistline Wonder Woman!
Targets: Obliques, glutes, shoulders, stability
How to: Lie on your side, propped up on your elbow, with your body in a straight line. Lift your hips and hold, then lift your top leg while keeping your core engaged. This move is amazing for shaping your waist and toning those outer thighs.
Modification: Keep your bottom knee on the ground for support, or skip the leg lift if balance is a challenge. You’re still working those muscles like a champ!
Let’s Keep Slaying, Ladies!
Each day, aim for 12-20 reps (or 30-60 seconds if you’re doing it for time), repeating for 3-4 cycles with a 30-60 second rest between rounds. Stay hydrated, listen to your body, and adjust the intensity as needed. This workout plan is all about toning and shaping those key areas we love, while still giving you a serious fat-burning challenge.
Keep pushing, keep shining, and remember—you’re doing this for you! Celebrate every bit of progress because you’re crushing it, girl!
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