Rise From The Ashes: Week 2

Rise From The Ashes

Beginner Training Program

Week 2

You pushed through the first week and you can feel the discipline starting to build. This week and week 3 will help cement that into place. So now is the time to amp up the work and begin feeling a bit more in both the mind and the muscles. Routine stays consistent with a few changes to the exercises as we do want to continue with progressive overload.

Remember to make sure and rest well after this week.

1. Bodyweight Squats:

   • Stand with feet shoulder-width apart.
   • Engage your core and keep your chest up.
   • Lower your body by bending your knees and pushing your hips back.
   • Lower down until your thighs are parallel to the ground or as far as comfortable.
   • Push through your heels to return to the starting position.

2. Push-ups:

   • Start in a plank position with hands shoulder-width apart and arms straight.
   • Lower your body by bending your elbows while keeping them close to your body.
   • Lower down until your chest almost touches the ground.
   • Push through your palms to straighten your arms and return to the starting position.
   • Modify by performing on knees if needed.

3. Kettlebell Deadlifts:

   • Stand with feet hip-width apart, toes pointing slightly out, and kettlebell between your feet.
   • Hinge at your hips and bend your knees slightly to grasp the kettlebell with both hands.
   • Keep your back flat and chest up as you lift the kettlebell by driving through your heels and straightening your hips and knees.
   • Lower the kettlebell back down with control, maintaining proper form throughout.

4. Plank:

   • Start in a push-up position with hands directly beneath your shoulders and body forming a straight line from head to heels.
   • Engage your core muscles and hold this position, keeping your abs and glutes tight.
   • Focus on maintaining a neutral spine and avoiding sagging or lifting of the hips.
   • Hold for the prescribed time or as long as you can with good form.

5. Bodyweight Lunges:

   • Stand tall with feet hip-width apart.
   • Step forward with one leg and lower your body until both knees are bent at 90-degree angles.
   • Keep your front knee aligned with your ankle and your back knee hovering just above the ground.
   • Push through your front heel to return to the starting position and repeat on the other leg.

6. Bent-over Rows:

   • Hold a kettlebell or improvised weight in one hand.
   • Hinge at your hips, keeping your back flat and chest up.
   • Allow the weight to hang at arm's length towards the floor.
   • Pull the weight towards your hip by bending your elbow and squeezing your shoulder blades together.
   • Lower the weight back down with control and repeat for the prescribed number of reps, then switch sides.

7. Kettlebell Swings:

   • Start with the kettlebell on the ground slightly in front of you.
   • Stand with feet shoulder-width apart and hinge at your hips to grasp the kettlebell with both hands.
   • Swing the kettlebell back between your legs, then explosively drive your hips forward to swing the kettlebell up to shoulder height.
   • Allow the kettlebell to swing back down between your legs with control and immediately begin the next rep.