Fit 4 2024 Fitness Plan: Week 2

With the 7 Min Sesh+ Plan. Free download below.

Introduction and Instructions:

Join me each week for this week’s fitness plan and a review of last week’s goals. If you haven’t set up any goals, jump over to this article about fitness plans for busy schedules and quickly pick a few and/or learn to develop your own.  If you have subscribed (free!) and gotten your free 7 MIN Sesh+ Worksheet, use the bottom section titled “Your notes'' section to write out this week’s goals. You must include diet!  Food is the most important part of any health or fitness plan.

Review of Week 1

So, how did week 1 go for you?  Look at your goals, your activity, and your diet.  What went well, and what did not go so well?  And most importantly, WHY did your plan fail or succeed.  Lean into your successes (do more of it), and honestly evaluate where you fell short. Was it motivation or does your plan need tweeking?  If it’s motivation, that’s ok!  You are just in the preconception stages of your planned change. Figure out how to plan to change.  If the plan was doomed to fail, it’s time to change your plan.

Me? I’ll be honest, week one was hard for me.  It’s in the middle of the winter, it’s cold, it’s after the holidays and getting up at my regular time was hard. I only got about half of the 7 Min Sesh+ Plan completed. However, my diet was pretty clean. So, I just need some consistency. Rinse and repeat for me.

Here are my short and mid-term goals for Week 2: 

• This week, I will complete the 7 Min Sesh+ Plan

• For the next 4 weeks, I will reduce caloric intake by an average of 300-600 calories per day and keep a food diary including macros (to inform future changes).

• In 6 weeks, I will have lost 5 lbs (week 2/6).

To accomplish this, I will continue to incorporate these habits or changes:

• Start the 7 Min Sesh+ at 6am each week day. 

• Complete a food diary before bed each night.

• Implement an average 300-600 calorie deficit per day.

So here we go!  On to week 2!

Week 2 Fitness Plan

Monday: 7 Min Sesh Day 1*

• Crunches x20 

• Bicycle x20 

• Jog in place 1 min 

• 1 min break 

• Push-ups x10 

• Elbow to knee plank x20 

• Jog in place 1 min 

• 1 min break 

• High knees x30

*If any of this is too easy, you can add speed and reps. If it is too hard, you can reduce speed and reps. 

Tuesday: 7 Min Sesh Day 2

• Squats x20

• Donkey kick x20

• Jog in place 1 min

• 1 min break

• Lunges x20

• Skater hop x20

• Jog in place 1 min

• 1 min break

• Squat Jumps x20

Wednesday: 7 Min Sesh Day 3

• Crunches x20 

• Bicycle x20 

• Jumping Jacks 1 min 

• 1 min break 

• Push-ups x10 

• Glute bridge x20 

• Jumping Jacks 1 min 

• 1 min break 

• High knees x30

Thursday: 7 Min Sesh Day 4

• Squats x20

• lunges x20

• Jog in place 1 min

• 1 min break

• Superman x20

• Sit-ups x20

• Jog in place 1 min

• 1 min break

• Split leg jump x20

Friday: 7 Min Sesh Day 5 + Cardio #1

• Crunches x20

• Bicycle x20

• Butt kicks in place 1 min

• 1 min break

• Push-ups x10

• Squats x20

• Butt kicks in place 1 min

• 1 min break

• Burpees x20

• Cardio #1: 20 Min Cardio (run, bike, swim, elliptical) or 35 Min Walk

Saturday

• Cardio #2: 20-30 Min Cardio  (run, bike, swim, elliptical) or 35-40 Min Walk

Sunday

• Prep:  Plan Week 2!