Now that we have gone through the week 1 of the butt-kicking workout, let’s get to the week 2 of the 3-week workout routine.

Week 2

Day 1

• Warm up x 16 counts

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Start the routine with your preferred warm up exercises.

• Bicycle x 3 sets of 10 reps: Focus on belly, abs, and legs

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To simulate a pedaling motion, lie on your back with your hands behind your head. Raise your knees to your chest while lifting your head and shoulders off the ground. Bring the right elbow to your left knee and straighten the right leg. Switch legs. You can use a bicycle machine as an alternative.

• Jump rope x 2-3 sets of 100 counts: Focus on abs, belly, hips, arms, legs, and buttocks

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Stand with your knees slightly bent, and hold the rope at about hip height with your palms facing your body. Jump and push off the balls of your feet, and keep your knees flexible and your torso upright.

• Cool down: With simple aerobic stretches.

Day 2

• Warm up x 16 counts

Start the routine with your preferred warm up exercises.

• Alligator drags x 8 reps: Focus on legs, arms, and abs

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Find a section of the floor that gives you space to move. Take anything that will slide over the surface without resistance – you can use towels, or plastic plates. Start in pushup position with your feet on the towels, or plates. Take yourself forward with your hands to the end of your runway. Hold for 30 seconds, and go back to starting position.

• Reverse crunches x 3 sets of 12 reps: Strength training

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Lie flat on the floor with your arms at your sides and cross your feet. Lift them off the floor and create a 90-degree angle with your knees. Exhale, contract your muscles, and lift your head and shoulders off the floor. Inhale and lower them again.

• Cool down: With your preferred routine.

Day 3: High-intensity Interval Training Cardio

• Warm up x 16 counts

Start the exercise with an aerobic routine.

• Run/walk: On a treadmill or outdoors.

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Walk at 3.5-4.5 mph for 8 minutes then jog at 5.0–6.0 mph for another 8-10 minutes. Then increase speed to 7.0–8.0 mph for another 10 minutes. Interval, and do 2-3 reps, depending on the intensity. The reps can be increased in the following weeks. Come down to walk at 3.5–4.5 mph and cool down.

Day 4

• Warm up x 16 counts

Start the routine with your preferred warm up exercises.

• Vertical leg crunches x 3 sets of 12 reps: Focus on abs and legs

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Lie down with your hands behind your head, while putting your legs straight up with your knees crossed. Flex your abs to lift your head and shoulders off the floor. Hold, then lower your head and shoulders again.

• Side planks x 10 reps on each side: Focus on abs and belly

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Lie on your left side with your elbow directly beneath your shoulder and your legs stacked. Place your right hand on your left shoulder or on your right hip. Brace your abs and lift your hips off the floor until you’re balancing on your forearm and feet, so that your body forms a diagonal line. Hold, switch sides, and repeat.

• Cool down: With simple aerobic stretches.

Day 5

• Warm up x 16 counts

Start the routine with your preferred warm up exercises.

• Pushups x 15-20 reps: Strength training

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Assume a face-down position on the floor. Keep your feet together, and your weight on your chest. Position your hands palms-down on the floor, approximately shoulder-width apart, with elbows pointed towards your toes. Raise yourself using your arms. Your body should be parallel to the floor. Hold, and then come back to starting position.

• Half-squats x 12 reps: Focus on hips, legs, and buttocks

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Start with your feet wider apart than your shoulders, toes pointing forward, arms raised at chest height, palms facing downwards. At first count, bend your knees and hips to lower your body while keeping your upper body straight. Your knees and toes should be aligned. Hold, come back to starting position, hold again; then repeat.

• Cool down: With simple aerobic stretches.

Day 6

• Warm up x 16 counts

Start the routine with your preferred warm up exercises.

• Burpees x 20 reps: Strength training

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Begin standing with your feet hip-distance apart. Squat down and plant your hands on the ground just in front of your feet. Jump back with your legs into a plank position with your arms straight underneath your shoulders. Jump your legs back up right behind your hands. Come back to standing, raise your hands over your head, and jump as high as you can into the air.

• Touch down squats x 3 sets of 10 reps: Focus on arms, abs, buttocks, hips, and legs

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Stand with your feet shoulder-width apart, holding a dumbbell vertically in each hand. Squat down, bending knees to 90 degrees and bringing your body weight back onto your heels. Hold for 4 counts, lowering the dumbbells in front of you toward the floor. As you stand back up, curl weights toward your shoulders. Lower weights to starting position and repeat.

• Cool down: With simple aerobic stretches.

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