7-Day Beginner Fitness Challenge Day 2

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Hey, it’s Candice from Little Steps, Big Happy.

It’s day 2. Do you know what that means?

It means that after today, you will officially be on an exercising streak! That’s something to celebrate. 

How are you feeling today? Good and motivated after checking off day 1? I hope so.

Your daily dose of motivation:

Here is the quote I wanted to share with you today:

“You don’t get what you wish for. You get what you work for.”

That is some truth right there. The fit, healthy body that you want, you are going to have to put in some work for it. 

We can’t just sit around and hope and wish for the things that we want in our lives. We have to make the changes and take the steps necessary to get them. 

And sometimes it’s going to be work. 

Now I’m not talking crazy, I’m-killing-myself-and-I-can’t-move-the-next-day work. I mean getting up every day and making the decision to put in the effort to keep moving forward.

I know for a fact that you can do it, all you have to do is put your mind to it. 

So let’s get to that workout for today. 

Day 2: Total Body Bootcamp

Today’s workout is the Total Body Bootcamp. Don’t let the name intimidate you. It’s a 15-20 minute beginner strength training routine.

We are going to hit all of the major muscle groups in this routine. I know your time is valuable, so I want to make sure you get as much as you can out of your workout. 

A quick vocabulary lesson before we get into the routine:

• Circuit refers to an entire set of exercises in a certain group or category. For example, there is going to be a leg circuit, a core circuit, and an arm circuit. 

• Repetition (a.k.a. reps) refers to the number of times you will do an exercise. For example, if it says 10 reps, you will do the exercise 10 times. 

So here is the breakdown of the Total Body Bootcamp

Legs: 2 circuits – Do all of the exercises through 1 time, take a 30-second break after each exercise, then repeat all of the exercises 1 time.

• Squats – 10 reps

• Lunges – 5 reps each side

• High Knee March – 10 reps each side

• Deadlifts – 10 reps

• Donkey Kicks – 5 reps each leg

Core: 2 circuits – Do all of the exercises through 1 time, take a 30-second break after each exercise, then repeat all of the exercises 1 time.

• Mountain Climbers – 20 seconds

• Crunches – 10 reps

• Bicycles – 10 reps

• Leg Lifts – 10 reps

• Forearm Plank – 30 seconds

Arms: 2 circuits – Do all of the exercises through 1 time, take a 30-second break after each exercise, then repeat all of the exercises 1 time.

• Lying Tricep Lifts – 10 reps

• Knee Pushups – 10 reps

• Knee Plank Shoulder Taps – 10 reps

• Uppercut Punches – 10 reps

• Shoulder Presses – 10 reps

If you want to see pictures that demonstrate each of the moves along with some tips on form and technique, click on the link below. 

Total Body Bootcamp – Pictures and Tips

If you want a printable copy of the Total Body Bootcamp so you can take your workout on the road, click the link below. 

Total Body Bootcamp Printable

So that’s your workout for today. It might be a little challenging for you, but I encourage you to work through it and do your best. It is absolutely ok to take breaks as needed. 

It’s far more important to get through the workout with good form and technique. Even if that means you have to move through it more slowly. 

I’m rooting for you!

I know you got this, and any time you have any questions or want to let me know how it’s going, you can always email me at Candice@littlestepsbighappy.com or reach out to me on social media. You can find me here:

                                                

Keep your eye out for tomorrow’s email. We are going to change things up a bit.

Candice

Little Steps, Big Happy

P.S. If you want a community where you can share your health and fitness journey, as well as toot your horn about your awesome workout today, check out my Facebook Group Health Conscious Mommas. 

P.P.S.  You can find the workouts for the previous days here:

Day 1

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