🚀 DAY 2 WORKOUT
Day 2 is about proving to yourself that conditioning isn’t just physical — it’s mental. Your body follows your breath, your breath follows your focus, and your focus follows your purpose. Today we move with purpose.
1️⃣ WARM-UP (5 minutes)
Perform each for 40 seconds with 20 seconds transition:
- Light jog in place OR march (level dependent)
- Arm swings (cross-body + overhead)
- Torso rotations
- Leg swings front/back
- Calf raises with slow control
Purpose: Gradually elevate HR, warm up ankles/hips, prime breathing.
2️⃣ MAIN CARDIO SESSION (20–30 minutes)
Choose difficulty level OR mix based on fitness.
🔥 OPTION A: BEGINNER (Steady + Intervals) — 20–25 minutes
Perfect for men new to training, those deconditioned, or those with joint limitations.
Block 1 — Steady Pace (10 minutes)
- Brisk walk, light jog, or low-impact march
- Aim for heart rate Zone 2–3 (conversational but focused)
Block 2 — Intervals (10–12 minutes)
Perform 10 rounds:
- 30 sec: Faster pace (jog, power walk, or high march)
- 30 sec: Easy paceIf needed: 20 sec fast / 40 sec easy.
Block 3 — Cool Pace (3 minutes)
Gradually dial breathing down.
🔥 OPTION B: INTERMEDIATE (Pace Variations) — 25–35 minutes
Designed for those who train regularly and want a solid push.
Block 1 — Warm Cardio (5 min)
Light jog or fast walk.
Block 2 — Tempo Waves (15 min)
Repeat 3 rounds:
- 2 min moderate pace
- 1 min strong pace
- 1 min slow recovery(5 minutes per round)
Block 3 — Finisher Intervals (5–10 min)
- 20 sec high knees (moderate)
- 20 sec rest
- 20 sec butt kicks (moderate)
- 20 sec rest
Repeat for 5–10 minutes.
🔥 OPTION C: ADVANCED (Threshold Intervals) — 30–40 minutes
Ideal for experienced, conditioned guys or your high-performers.
Block 1 — Gradual Ramp (5 min)
Start with light jog → end near tempo pace.
Block 2 — Threshold Work (20 min)
Repeat 4 rounds:
- 2 min hard effort (not sprinting but challenging)
- 1 min moderate
- 1 min easy
Block 3 — Speed Finisher (5–10 min)
- 30 sec sprint
- 30 sec walkRepeat 5–10 times.
3️⃣ SKILL/DRILLS ADD-ON (Optional 5 minutes)
If time allows, pick one:
A. Footwork Ladder (no equipment):
- 20 sec in-in-out-out
- 20 sec lateral step-ins
- 20 sec quick feet
- Rest 20 sec
- Repeat 2–3 rounds.
B. Shadowboxing Burst:
For men who like variety or need fun movement.
- 45 sec shadowboxing
- 15 sec rest
- Repeat 4–5 rounds.
4️⃣ COOL DOWN (3–5 minutes)
- Deep breathing (30 sec)
- Hip flexor stretch — 30 sec/side
- Calf stretch — 30 sec/side
- Hamstring reach — 45 sec
- Thoracic twist stretch — 30 sec/side
💥 MODIFICATIONS FOR PHYSICAL LIMITATIONS
Knee or Joint Pain
- Power walk instead of jog
- No jumping; use marches or step patterns
- Sprints → brisk walk or incline walk (if treadmill)
Low Back Issues
- Maintain upright posture
- Avoid excessive forward lean in jogs
- Use marching intervals
- Add core bracing every few minutes (tighten abs for 5–10 sec)
Obesity / Returning to Fitness
- Emphasize steady-state over intervals
- Use shorter bursts: 20 sec on / 40 sec off
- Option to sit and pedal arms (shadowboxing seated)
Cardiorespiratory Limitations
- Keep sessions to 10–20 minutes
- Slow breathing emphasis
- Use longer recovery ratios (1:1 or 1:2)
Wheelchair Users (Bonus Mod)
If your wheelchair participant wants a cardio version today:
20 minutes:
- 45 sec hand-cycle effort / 15 sec easy
- 1 min punching flurries / 30 sec rest
- 1 min band rows (if available) / 30 sec restRepeat sequence 3–4 times.
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🚀 DAY 2 WORKOUT
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21 days to Rebuild. Refocus. Rise. Physically, Mentally, Spiritually.
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