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!
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:
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.
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.
|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.
|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.
|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|
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.