Training

Week 2 | Spring Break Workout For Girls

Firstly, well done for making it this far in the Spring Break Body plan. The first week can be carried along by novelty, but the second week takes a little more determination.

Take notice of the changes that you can feel already. You might be feeling your muscles working throughout the day. Your clothes might fit a little better. Most importantly, you might feel your confidence improve!

beach-party-spring-break-580


Nutrition

This week can be very hard for temptation. You’ve done a full week of eating well and working out. But, a mammoth treat day is not the way to congratulate yourself. Undoubtedly, Spring Break will be full of treats – so you’ll have to wait until then for a blowout.

However, there are plenty of low calorie, high protein options that can stave off your cravings. Why not try some of these delicious Myprotein snacks:

Protein Brownie

My Bar Zero

Oats & Whey Bar

In addition, flavored whey protein can be topped up with some milk to really give the feel of sipping on a delicious milkshake.

It’s normal to feel that your energy levels are different after stepping up your gym routine. But bear in mind that if your muscles are aching and tired to the point of impacting your exercise, you need to make changes. Massage your muscles, up your protein intake and make sure you get plenty of sleep. You might also want to consider lengthening your warm up or trying some different stretches.

When your muscles are aching it can be tempting to take a full rest day, even if you’ve already had one that week. Generally, however, keeping your muscles warm and active is actually the best way to ease up.

Make sure you are getting plenty of nutrients from your meals. Bulk out curries with lentils and beans, or stuff your stir fries with kale. Bananas make a great energy boosting snack.

healthy protein bar


Workout: Hiit It

By now you have probably got a buzz of at least one of the HIIT workouts. The buzz will continue, we promise! Make sure you keep up with your 40 minutes of low intensity exercise 3 times a week, too.

Hiit Workout 1: Waist & Arms

Complete this workout circuit 4 times, with a 30 second break in between tasks and 2 minutes after the tricep dips.

Exercise Set
Oblique Crunches As many as you can in 1 minute
Side Plank 1 minute on each side
Spiderman Push Ups As many as you can in 1 minute
Tricep Dips As many as you can in 1 minute

Hiit Workout 2: Legs and Bums

Complete this workout circuit 4 times, with a 30 second break in between tasks and 2 minutes after the pistol squats.

Exercise Set
Bunny Hops As many as you can for 1 minute
Lunges 45 on each side
High Kicks As many as you can for 1 minute (swapping sides for each kick)
Pistol Squats As many as you can for 1 minute

Hiit Workout 3: Cardio Queen

Complete this workout circuit 4 times, with a 30 second break in between tasks and 2 minutes after the jumping jacks.

Exercise Set
High Knees As many as you can for 1 minute
Mountain Climbers As many as you can for 1 minute
Running in Place As fast as you can for 1 minute
Jumping Jacks As many as you can for 1 minute

active women range


What Results Can You Expect At This Point?

Week 2 is where your body will really start feeling it. You’ll probably be feeling those pains and aches, which are a good sign! This means you’re pushing yourself. Make sure you really focus on your recovery to maximize your progress.

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