Week 2

Welcome to Week 2 of the all NEW Workout Anywhere Strength & Lean Mass Series. Read the details below to continue growing lean muscle and gaining strength from home or anywhere. Also, take on this week's upper body fitness challenge at the end of Thursday's workout. ⇒

Watch the Getting Started Video & Read More Below

Get Started

Please All The Training Curriculum Rules

Welcome back to the second week of the 6 Week Strength and Lean Mass Trainer. To get started, read through the training principles below to make the most of your training time.

Step 1) Always Warm-Up…

Just remember, every great workout begins with a phenomenal warm-up. Practicing great mobility and dynamic warm-up practices is crucial towards achieving your fitness goal.

Step 2) The Workout Flow

Every workout is going to have the pattern below for optimal gains. 1) Dynamic Warm-Up > 2) Strength Phase > 3) Metabolic Circuit > 4) Core Training > 5) Mobility / Stretch / Cool Down In addition, here’s the daily strength emphasis:

  • Monday – lower body
  • Tuesday – Chest & Biceps (say what??? I’ll explain below)
  • Wednesday – Rest or Active Rest
  • Thursday – Back and Triceps
  • Friday – Shoulders & Legs (maybe a fitness challenge)
  • Saturday – Conditioning
  • Sunday – Meal Prep & Rest

Step 3) Training technique

For optimal lean muscle and strength gains, every exercise needs to have precise form. In addition, concentrating on each movement and practicing a slow tempo will expedite your goals in record time. This is subject to change, but for starters, the main tempo is 2:1:2 . For most movements, this means working eccentrically (slowly lowering the weight for two seconds), pausing the weight isometrically for a second, and slowly contracting the muscle on the way up for every repetition. In addition, start with an appropriate weight or resistance bands for higher repetitions (lighter to moderate weight), then prepare yourself to increase the intensity by 5-10 pounds each week.

Step 4) Exercise Variety

Since we’re doing our best to make this trainer as practical and affordable as possible (equipment needs wise), there’s plenty of options and variations per exercise. In addition, there’s right and wrong ways to position equipment. We’ll do our best to show as many variations as possible, but for the fast track on your questions, please use the comment fields and the group community.

Step 5) Workout Video Layout

*Most videos have a text description below and an exercise list at the end of the video.

Don’t forget to comment… 😉

*Please comment on what weight you used (or intensity level for bands), how many reps, how long and how you felt after every workout in the comments (at the bottom of the page) and in our >>> member’s community page found here…<<< . This is a private group, so you’ll need to request to be added. *You must complete the task of the day to move on to the next day. Points, awards and badges will be calculated and tracked by this progression. *Also, please feel free to encourage one another within the trainer and Member’s only group. *New lessons will be added every week, with the appropriate progression for your strength goals.

With all that said, are you ready to turn on BEAST MODE?!

 

Step 1: Warm-Up

Use your new favorite dynamic warm-up for Monday, Wednesday and Friday. The other days will have a new warm-up added to those specific page tabs.

RundleFit Dynamic Warm-Up Download (Text Version)  

 

 Here’s a handy, member only infographic for your mobile device:

Workout Anywhere Dynamic Warm Up | RundleFit

Monday – Week 2 Lower Body Workout

Every week Monday through Friday will intensify in a good way. For now, we’ll start with the basics, and in the following weeks, repetitions, pace, weight or resistance, and the amount of exercises will increase. Here’s today’s workout format

1) Warm Up: using the warm-up tab (tomorrow’s warm-up will be different

2) Strength Phase (watch the video and then use the text below to get started)

Complete four sets of 10 (4×10) of every exercise (heavier than last week. You need to finish every rep!). Allow yourself a minute of rest between each exercise. Complete each exercise, four sets of 10 reps before moving on to the next exercise. Workout Flow:

  1. Goblet Squats
  2. Stationary Lunges
  3. Jump Squats or Wall Sits (B or I)
  4. Side Kicks
  5. Exercise Ball Hamstring Curls

3) Conditioning

We’re not starting off just yet with metabolic conditioning. Today, your goal is to get up to 20-30 minutes of walking, running, biking, stair running, swimming, basketball, the elliptical or anything aerobic.

4) Core

We’re focusing on the posterior chain today (lower back, glutes, hamstrings and calves) with core today, sore complete the following exercises and put your core to work!

5) Stretch & Foam Roll

Tuesday – Week 2 Chest & Bicep Workout

Every week Monday through Friday will intensify in a good way. For now, we’ll start with the basics, and in the following weeks, repetitions, pace, weight or resistance, and the amount of exercises will increase. Here’s today’s workout format.

1) Warm Up: Using The Upper Body Tabata Playlist (Perform 20 seconds on and 10 seconds of rest of each exercise twice)

This will last four minutes. If you need to warm up further, go through it again.

20 seconds on, 10 seconds off of:

  • Jumping Jacks x2
  • Inchworm Push Ups x2
  • Seal Jacks x2
  • Band Pull-Aparts x2

2) Strength Phase (watch the video and then use the text below to get started)

Complete four sets of 10 (4×10) of every exercise (heavier than last week. You need to finish every rep!). Allow yourself a minute of rest between each exercise. Complete each exercise, four sets of 10 reps before moving on to the next exercise. Workout Flow:

  1. Banded Push-Ups or Really Concentrated (controlled + slow) push-ups
  2. Kettlebell or Dumbell Hammer Curls
  3. Dumbell Chest Press
  4. Exercise Ball Preacher Curls
  5. Dips

Mini Fit Challenge – How many super concentrated and slow push ups can you do? Tortoise tempo (5-2-5)

3) Conditioning

Complete the 8 Minute Meltdown for best results.

4) Core (will be on Wednesday)

5) Stretch & Foam Roll (using the tab)

Wednesday is your new Active Rest Day! However, get warm and complete the core workout below. Then comment to let us know how you did.

Thursday – Week 2 Back & Tricep Workout

Every week Monday through Friday will intensify in a good way. For now, we’ll start with the basics, and in the following weeks, repetitions, pace, weight or resistance, and the amount of exercises will increase. Here’s today’s workout format.

1) Warm Up: Using The Upper Body Tabata Playlist (Perform 20 seconds on and 10 seconds of rest of each exercise twice)

This will last four minutes. If you need to warm up further, go through it again.

20 seconds on, 10 seconds off of:

  • Jumping Jacks x2
  • Inchworm Push Ups x2
  • Seal Jacks x2
  • Band Pull-Aparts x2

2) Strength Phase (watch the video and then use the text below to get started)

Complete four sets of 10 (4×10) of every exercise (heavier than last week. You need to finish every rep!). Allow yourself a minute of rest between each exercise. Complete each exercise, four sets of 10 reps before moving on to the next exercise. Workout Flow:

  1. Assisted Banded Pull-Ups or Concentrated (controlled + slow) Pull-ups
  2. Super Band Tricep Extensions
  3. Australian Pull Ups
  4. Tricep Kickbacks

[Bonus] Take on the Back & Bi’s Bonus Challenge as seen in the video above.

3) Metabolic Conditioning

Complete the 8 Minute Meltdown for best results.

4) Pick a Core (Optional If You Did Yesterday’s Core Routine) Routine Here >>> Four Minute Total Core <<<

5) Stretch & Foam Roll (using the tab)

Friday – Week 2 Shoulders & Legs

Every week Monday through Friday will intensify in a good way. For now, we’ll start with the basics, and in the following weeks, repetitions, pace, weight or resistance, and the amount of exercises will increase. Here’s today’s workout format

1) Warm Up: using the warm-up tab

2) Strength Phase (watch the video and then use the text below to get started)

Complete four sets of 10 (4×10) of every exercise (heavier than last week. You need to finish every rep!). Allow yourself a minute of rest between each exercise. Complete each exercise, four sets of 10 reps before moving on to the next exercise. Workout Flow:

  1. Kettlebell, Dumbell or Resistance Band Military Press
  2. Resisted Side Walks
  3. Resistance Band Reverse Flys
  4. Jump Squats
  5. Bird Feeder

3) Conditioning

Today, your goal is to get up to 15-30 minutes of walking, running, biking, stair running, swimming, basketball, the elliptical or anything aerobic.

4) Core

We’re focusing on the posterior chain today (lower back, glutes, hamstrings and calves) with core today, sore complete the following exercises and put your core to work!

5) Stretch & Foam Roll

For today’s workout, go to the Freestyle Board and pick a new total body workout. Just remember, you’re worth it! 😉 … >>> Click Here <<<

Go to our official Nutrition Basics Page, to learn how to meal prep and fuel the machine (custom meal plans available upon demand)… >>> Click Here <<<

Finish Every Workout With Our Stretch and Foam Roll Routine

 Great job today! Please post your progress below, and in the official 6 Week Strength & Lean Mass Community Page found here… >>> Click Here <<<

Did you earn your badge this week? Click the badge below and then click submit on the next page. (You do not need to write in the box, simply click submit.)

[badgeos_achievement id="24279"]

Post your results and comments below

21 Comments

  • Brandon Ryan

    January 18, 2016

    Monday – lower body – Complete

    Goblet squats – 25lbs
    Stationary lunges- 10lbs (5 ea hand)
    Side kicks – red band (10-30lb)

    30 min elliptical

    4min core

  • Brandon Ryan

    January 19, 2016

    Tuesday – Chest & Biceps – complete

    Push-ups – red band (real red band, lol)
    25lbs on the hammer and preacher curls
    30lbs on press on exercise ball.

    Mini challenge I got 6 push-ups, crazy how much more difficult they are when you go super slow.

    Got 3 rounds in meltdown

  • Coach Justin

    January 20, 2016

    Nice work @sydney01! You’re a beast!

  • David Pratt

    January 20, 2016

    that rocked!

  • Brandon Ryan

    January 20, 2016

    Wednesday – complete

    Warm up and 10 min and

    Abs will be feeling it tomorrow!

  • Coach Justin

    January 21, 2016

    Great job Brandon! You’re doing a great job!

  • Brandon Ryan

    January 24, 2016

    Thursday- Back & Tricep – Complete

    Pull-ups – assisted red band
    Tricep extensions – Red band
    Tricep Kickbacks- 5lbs

  • Brandon Ryan

    January 24, 2016

    Friday – Shoulders & Legs – Complete

    Military Press – 25lbs
    Reverse Flyes – Red band
    Bird Feeder – 10lbs

  • Brandon Ryan

    January 24, 2016

    Sat – did 30 min on elliptical

  • Coach Justin

    January 25, 2016

    That a kid Brandon! Awesome work!

  • Coach Justin

    January 25, 2016

    You’re a beast! Keep it up!

  • Coach Justin

    January 25, 2016

    Great job Brandon!

  • Marty Melcher

    February 13, 2016

    Wk 2 – Mon – Goblets – 35lbs. w/overhead press, lunges – 20 each leg, wall sits – 1 min x 4, side kicks – red band, and leg curls, stairs, 4-core, stretch, done, feel it and it hurts but hurts good!

  • Marty Melcher

    February 15, 2016

    Wk 2 – Tues – concentrated push-ups, 30lb dumbell hammer curls, 40lbs chest press/exercise ball, 25lbs preacher curls/exercise ball, dips, 8 super slow push-ups, 8 min meltdown – 4 rnds. that is a toughy! Especially after a Valentine’s evening out w/bonnie the night before, ugh! lol!

  • Coach Justin

    February 15, 2016

    Great work @sertaman! Pure Beast Mode and a good plan before the day of love! 😉

  • Marty Melcher

    May 9, 2016

    Round 2 Wk 2 – Mon – Goblet Squats – 45lbs., 25lb Stationary lunge, 25lb jump squats, green band side kicks, hamstring curls, elliptical, core, stretch…..complete!

  • Marty Melcher

    May 10, 2016

    Round 2 Wk 2 – Tues – Green band push-ups, 35lb hammer curls, 45lb chest press w/exercise ball, 30lb preacher curls, dips, 11 super slow push-ups, 4 rnds 8 min meltdown, so glad to be done!!!!!

  • Marty Melcher

    May 11, 2016

    Round 2 Wk.2- Wed- dynamic warm-up, 8 min meltdown 5 rnds, 10min abs. am sweating.

  • Coach Justin

    May 11, 2016

    Epic work @sertaman! You’re doing great!

  • Marty Melcher

    May 16, 2016

    Round 2 Wk 2 – Thur – Warm-up, Green band pull-ups, Green Band tri-cep extensions, aussi pull-ups, 20lb triceps kickbacks, Bonus, 5 rnds meltdown, 4-core, stretch done.

  • Coach Justin

    May 20, 2016

    Awesome work @sertaman and way to make the most of the bonus!

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Great job this week! Strong way to start!