BBH Body Assault Workout Program – Week 2

by Kristine on February 1, 2014

in Blog, Workouts

BBH Body Assault_week 2

I hope you’ve enjoyed the first week of the BBH Body Assault Workout Program!  I’ve been hearing from many of you that you are sore! So I am I.  Any sort of switch up is great at pushing through plateaus, and challenging your body and muscles will get you some great results!  If you’re just getting on board now, I recommend you pop back to the first post, as I have more tips, nutrition advice, and important notes.

Links to the other weeks: Week 1

Ready for another? Here we go!!!

WEEK 2

Monday – Legs

Warm up – 5-10 minutes on cardio equipment of choice at level 10 to 12, or fast walk on treadmill to get your heart rate going.
——–
1) Goblet Squat with kettlebell (or 1 dumbbell) – 15 reps, no rest
Step ups with knee raise (about 15 per leg)
3 SETS

2) Hack Squat (machine) – 30 reps, rest for 20 seconds
Then do barbell lunges 30 reps (15 per leg)
3 SETS

3) Lying Leg Curls – 20 reps, rest for 10 seconds
Then do 40 jumping jacks
3 SETS

4) Barbell Squats – 20 reps, no rest (try and lift half your bodyweight on bar)
Then drop to the floor and do 30 crunches
5 SETS

5) Butt Lift (Bridge) – 15 reps (hold for a couple seconds at the top of each)
Then do 15 ball leg curls
3 SETS

Tuesday – Shoulders

Warm up – 5-10 minutes on cardio equipment of choice at level 10 to 15, or fast walk or light job on treadmill to get your heart rate going.
———-
1) Cable Face Pulls – 20 reps, rest for 20 seconds
Then do 20 jump squats
4 SETS

2) Standing Alternating Dumbbell Presses – 20 reps (10 per arm), no rest
Then do bench step ups 15 per leg (no weight), rest for 20 seconds
4 SETS

3) Front Two Dumbbell Raises– 15 reps, no rest
Then do 15 lying leg raises (on flat bench), rest for 20 seconds
4 SETS

4) Reverse Flies with Dumbbells– 15 reps, no rest
Then do 40 scissor kicks, rest for 10 seconds
4 SETS

5) Arnold Presses – 12 reps, no rest
Then do a plank – hold for 1 min, rest for 10 seconds
4 SETS

6) Cable Deltoid Raises – 12 reps each arm, no rest
Then do 40 regular jumping jacks
Then do front cable raises – 15 or till failure, rest for 20 seconds
4 SETS

7) Finisher – 15 decline crunches
3 SETS

Wednesday – Arms (Biceps/Triceps)

Warm up – 5-10 minutes on cardio equipment of choice at level 10 – 15, or fast walk on treadmill to get your heart rate going.
————–
1) Incline Hammer Curls – 15 reps, rest for 10 seconds
Then do 25 split lunge jumps
4 SETS

2) Seated Close Grip Concentration Curls with Barbell – 10 reps (heavy), rest for 10 seconds
Then do 20 rocket jumps
4 SETS

3) EZ Bar Curls – 15 reps, rest for 10 seconds
Then do 20 jump squats
4 SETS

4) Triceps Pushdown with Straight Bar– 15 reps, no rest
Then do a side bridge – hold for 30 sec to 1 min each side
4 SETS

5) Triceps Dumbbell Kickbacks – 15 reps per arm, no rest
Then do 10 burpees
4 SETS

6) Cable Rope Overhead Triceps Extension – 15 reps, no rest
Then do 40 jumping jacks
4 SETS

7) Finisher – 30 Weighted Rope Crunches
3 SETS

Thursday – Back/Chest

Warm up – 5-10 minutes on cardio equipment of choice at level 10 – 15, or fast walk on treadmill to get your heart rate going.
————–
1) Dumbbell Plank Rows – 15 reps, no rest
Then do 20 bench jumps (or box jumps)
4 SETS

2) Seated Close Grip Row – 15 reps, no rest
Then do 30 plank shoulder taps
4 SETS

3) Dumbbell Pullovers – 15 reps, no rest
Then do 30 jumping jacks
4 SETS

4) Medicine Ball Pushups – 10 reps per side, no rest
Then do 20 standing squats (with dumbbells or a plate)
4 SETS

5) Cable Crossover – 20 reps, no rest
Then do pallof presses with rotation (15 per side)
4 SETS

6) Chest Flies (machine) – 15 reps, no rest
Then do 30 split lunge jumps
4 SETS

Saturday – Full Body Assault

Complete this workout in as few sets as possible. Goal time – 1 hour

1) 100 one-arm kettlebell swings (50 per arm)
2) 100 jumping jacks
3) 100 bent knee hip raise
4) 100 split squat with dumbbells (50 per leg)
5) 100 dumbbell side lateral raises
6) 100 wide grip barbell curls
7) 100 standing alternating shoulder presses
8) 100 leg presses
9) 100 close grip lat pulldowns
10) 100 bench jumps (or box jumps)
11) 100 triceps dips (assisted, or use bench)
13) 200 mountain climbers

 

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* As per any workout program, its my assumption that you have a “green light” to workout, and I can’t be held liable if you injure yourself. You do this program at your own risk.

Kristine
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Kristine

I'm Kristine Fretwell, busy mom of 2 little girls, author, blogger, and former pro fitness competitor. I love almost any kind of cookie, anything coconut or pumpkin flavored, and Thai food. A perfect day for me is enjoying my family, getting to the gym, and whipping up a new healthy recipe. I've got a collection of over 300 healthy recipes, and other tidbits like fitness and health tips. My recipes have been featured on websites such as Huffington Post, Savvy Mom, Shape and Skinny Scoop.
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  • Jennifer Chorazy

    I don’t know why I haven’t started this yet, but I’m going to! I love how you superset the weights with plyometric moves! Are you doing any additional cardio with these workouts other than the warm up and plyo moves? Also, do you only work out for 5 days, and take 2 rest days? Sorry for all the questions 🙂 Thank you so much for putting this together!

    • http://www.busybuthealthy.com Kristine Fretwell

      No problem at all Jennifer! No, I don’t do any additional cardio other than the warm up. Yes, the 2 days off are rest days. Hope you like it!

  • mom2two

    Hi ! This was a great week of workouts. The reverse flies really seem to hit the posture muscles which is awesome. Andthe supersets (?) with planks are brilliantly painful :). Thanks!
    How many weeks are you planning to do? Just curious.

    • http://www.busybuthealthy.com Kristine Fretwell

      Glad you liked this week! Yes, those planks are wrong but right 😉 Give the shoulders a double dose! I will be doing the program till week 12. 🙂

  • KLS

    HI!! wondering what you suggest to eat before the workout when you train at 6am in the morning? I know you should do strength training on an empty stomach (catabolic)? Your suggestions would be great! I don’t want to get up any earlier to let the food digest ugh!

    • http://www.busybuthealthy.com Kristine Fretwell

      Personally I can’t stomach food very well that early, but if you can, a protein shake couldn’t hurt.

  • Lynn

    What is pallof presses with rotation on Thursday?

    • http://www.busybuthealthy.com Kristine Fretwell

      There is a video if you click on the link.

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