MAX-26 Phase 3
WEEK-2  HIIT- Workout
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HOW TO FEEL GOOD NAKED IN 26 DAYS
 Week Two - M-W-F

Week 2 - M-W-F Workout Routine:

For the 2nd week, I am adding a resistance band.  I am using Bodylastics that can be purchased here.  It does not have to be Bodylastics.  You can purchase any resistance bands from your local sporting good store such as Sport Authority, Model's Sporting Goods, or what ever local sporting good stores that you have in your town.   They range from $10 to $60 depending on the quality of the product.

Before week #4, get yourself a stability ball because I will start implementing it for my week 4 workout routine.  A stability ball is cheap and extremely versatile.  If you don't have one, make sure to pick it up at your local sporting goods store.  I will be using resistance bands and stability balls through out my program.  
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You can follow this program the way it is laid out. You may have to re-adjust the reps according to your fitness level.  Try to do this exercise 3 times this week in  nonconsecutive days. 

All exercises are done in supersets. For example, Stationary Lunges (with bands) supersetted with Standing Band Row with the band. Do NOT rest within the superset (between lunges and chest press), but rest 1 minute after Lunges before repeating the superset.

RESISTANCE TRAINING

Circuit Training Exercises

A1: Ball Pushups (feet on the ball):
A2: Band Squat and Press:
A3: Standing Bent Over Pull Down
A4: Hamstring curl w/ stability ball
A5: Kneeling Triceps Pressdown
A6: Bicep curl (w/ band attached to the door)
A7: Ball Transfer (arm to leg exchange)
A8: Superman (with alternating arms and legs)

INTERVAL TRAINING TIPS

For example:
Monday: Resistance Training (from the fitness video journal)
Tuesday: Cardio
Wednesday: Resistance Training (from the fitness video journal)
Thursday: Treadmill Workout     Part II Treadmil Workout
Friday: Resistance Training (from the fitness video journal)
Saturday: Cardio Run, Jog, Walk
Sunday: Rest

EATING TIPS

Make sure to keep following the HCG Body for Life Fast Start menu:
http://howtofeelgoodnaked.info

Basic Rules:
Rule #1: Follow the HCG Body for Life Meal Plan. 
Rule#2: Consume the correct portions of  high quality protein every day. 
Rule#3: Consume 2. to 3 fruits and vegetables each day
Rule#4: Absolutely  NO refined sugars and refined grains.
Rule#5:  Minimize fat intake while on Phase 2 of HCG diet.
Rule#6:  Keep yourself hydrated 1 to 1/2 gallon of water per day.

RESISTANCE TRAINING ROUTINE

Exercise

Squat with Fit Band
1. Start by stepping on the FitBand with both feet shoulder width apart.
2. Hold the FitBand at shoulder level with both hands. Start into a full squat while holding the band at shoulder height.
3. Return to the starting position and repeat for the prescribed repetitions.

Trainer's comments: (Watch the video)  A2

45 degree Lat Pulldown with bands
1) Secure door strap overhead at top of door.
2) Start position: Position hands overhead and shoulder width apart. Grasp handles with a neutral grip (palms facing each other) and lean trunk forward in alignment with the angle of the tubing from the point of attachment.
3) Pull handles down to approximately ear level, making sure you lead with the elbows and squeeze the shoulder blades together at the end of the pulldown.
4) Return to start position.



Trainer's comments: A3

Stability Ball Hamstring Curl
1) Assume back lying position on floor. Place hands at sides with palms down on floor.
2) Start position: Place heels of both feet on top of stability ball. Raise hips off floor.
3) Curl heels toward glutes by flexing at the knee. Hips should remain off floor.
4) Return to start position.
5) Remember to maintain stability of ball by utilizing muscles in the trunk and core. To increase difficulty, cross arms hands over chest to take away base of support.

Trainer's comments: A4

Tricep Pressdown
1) Secure door strap overhead at top of door.
2) Stand approximately 2-3 feet away from attachment point with feet shoulder width apart and knees slightly bent . You may use a staggered stance for increased stability.
3) Start position: Grasp handles with shoulder width or medium overhand grip (palms down). Lower handles to chest level so that elbows are bent at 90°.
4) Keeping shoulders stabilized and elbows close to sides, extend arm and lower bar to hip level.
5) Return to start position.
6) Remember to keep back and head erect and in a neutral position. Stabilize shoulders by squeezing shoulder blades together slightly.


Trainer's comments: A5

Biceps (Bands)
Exercise Description:
Bicep Curl
Classification:
Biceps (Bands)
Instructions:
1) Stand with feet shoulder width apart, knees slightly bent.
2) Step onto middle of tubing with back foot or both feet.
3) Start position: Grasp handles with underhand grip (palms facing forward) with arms hanging down at sides. Elbows should be close to sides.
4) Flex at the elbows and curl handles up to approximately shoulder level. Keep elbows close to sides throughout movement.
5) Return to start position.
6) Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly - only the elbow joint should be moving.
Trainer's comments: A6

Pushup Superman w/ Alternating Arms
Starting Position: Start the movement in a plank position. Holding that position raise your right arm and left leg off of the ground.
Return to the starting position and repeat with the other arm and leg. Hold each lift for 1-2 seconds.


Trainer's comments: (Watch the video) A8


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Best Gym Exercises and then some!
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