#Year Of You Phase 2

Eight weeks into #YearofYou Phase 1, and how do you feel? Bold? Bendy? Better? How is your sleep? Are the workouts getting easier?

They probably are, and you can probably do them without thinking. And that’s great. But it’s also a problem. When it feels like your workouts are getting easier, it’s because your body is adapting to the movement demands. You’re getting better, stronger and increasing your capacity to work more.

In other words, it means you and your body are on your way to doing anything you want to do, whenever you want to do it.

To continue increasing your capacity to work more, your workout needs to take advantage of the principle of progression: increasing the work to continue to improve your fitness.

So now, in the eight-week-long Phase 2, we continue to work on hip mobility and total-body strength. We progress the workout by introducing medicine balls and more cable-resistance movements to increase the work rate. In the second half of Phase 2, we introduce circuit training to increase metabolic demands. Enjoy your progress!

FOR THE FIRST 4 WEEKS:

● Do the workout 3 days per week, with 1 day in between.
● Perform both sets of one exercise before moving onto the next.
● Find an activity you enjoy to get some movement on your in-between days. Go for a walk with a friend, play a game of squash, take a group exercise class or go for a swim.

FOR WEEKS 5-8:

● Do the workout 3 days per week, with 1 day between workouts.
● Make it a circuit! Perform 1 set of every exercise with little-to-no rest between exercises (make sure to catch your breath, and proceed as you’re ready. Fainting is a non-sexy gym thing). Take a longer rest (1-2 minutes) after the last exercise, then repeat the whole circuit for a second time.
● Use your fun activity to keep moving on your “off” days

PREP HIGH PLANK TO STEP THROUGH WITH BALANCE

REPS: 6 each side
SETS: 2
INTENSITY/LOAD: Bodyweight
TEMPO: Slow
REST INTERVAL: 30 sec

● Start in a push-up position.
● Bring your left foot up to the outside of your right hand.
● Stand up as you bring your right knee up to balance.
● Step back and return to the start position.
● Alternate sides.

01 DB ROMANIAN DEADLIFT WITH SPLIT STANCE

REPS: 6 each leg
SETS: 3-4
INTENSITY/LOAD: Moderate
TEMPO: Moderate
REST INTERVAL: 60 sec

● Stand with your feet hip-width apart so that the heel of your right foot is even with the toes of your left. Hold one dumbbell in each hand in front of you.
● Keep your spine long as you push your hips back behind you and hinge forward to lower the weights.
● Go as far as you comfortably can, then return to the start position.
● Perform all reps on one side before switching.

02 TRUNK ROTATION WITH CABLE PULLEY

REPS: 12 each side
SETS: 3-4
INTENSITY/LOAD: Moderate
TEMPO: Moderate
REST INTERVAL: 60 sec

● Set a cable pulley at chest height. Stand with your left side next to the machine. Grip the handle with your right hand, put your left hand on top and set your feet shoulder-width apart.
● Pull the cable across your body as you rotate to your right and finish with your weight over your right leg.
● Perform all reps on one side before switching.

03 PUSH-UPS WITH THORACIC SPINE ROTATION

REPS: 6 each side
SETS: 3-4
INTENSITY/LOAD: Bodyweight
TEMPO: Moderate
REST INTERVAL: 60 sec

● Start in a push-up position.
● Do a push-up. As you return to the top, lift your
right hand off the floor and press your left hand into the floor.
● Turn your feet, hips and shoulders together as you reach for the ceiling with your right hand.
● Return to the start position.
● Alternate sides.

04 SPLIT SQUAT WITH ONE-ARM CABLE ROW

REPS: 12 each side
SETS: 3-4
INTENSITY/LOAD: Moderate
TEMPO: Moderate
REST INTERVAL: 60 sec

● Set a cable pulley at chest height. Hold the handle in your right hand and get into a lunge position with your left leg forward.
● Hold the cable with your arm outstretched and lower yourself into a lunge.
● Return to standing and pull back with your right elbow.
● Perform all reps on one side before switching.

05 OVERHEAD DB PRESS WITH SAME-SIDE TRUNK ROTATION

REPS: 12 each leg
SETS: 3-4
INTENSITY/LOAD: Moderate
TEMPO: Moderate
REST INTERVAL: 60 sec

● Hold a dumbbell in each hand, with your hands in front of your shoulders and your elbows tucked in at your sides.
● Keep your spine long as you rotate to the left. At about 2 o’clock, do an overhead press with your left arm.
● Return to the start position and alternate sides.

06 REVERSE CROSSOVER LUNGE WITH ANTERIOR REACH

REPS: 12 each side
SETS: 3-4
INTENSITY/LOAD: Bodyweight
TEMPO: Moderate
REST INTERVAL: 60 sec

● Stand with your feet hip-width apart.
● Step your right leg behind your left leg, sink back into your left hip, and reach forward with both arms at waist height.
● Return to the start position and alternate sides.