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Fast-Track Fitness

Fast-Track Fitness – Week 2

Keep it moving with week 2 of the Fast-Track Fitness program.

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Editor’s Note: This article is part of  Fast-Track Fitness, a 28-day program available exclusively to Oxygen and Outside+ members. You can read more about the course and its offerings here. Members can access the full course here

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Intro to Week 2

Welcome to Week 2 of the program. First Chady goes through what you can expect this week, followed by a separate video explaining each workout. There is an exercise table below each workout video for reference, and you can check out the Fast-Track Fitness exercise videos HERE and HERE if you need more detailed instruction and modifications.

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Day 8: Upper-Body Boost + 30 Minutes Cardio

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On combined strength and cardio days, do your strength workout first. If you have to separate them to do strength in the morning and cardio later you can.

Beginners: Do 1 to 2 rounds of each couplet. Rest 30 to 60 seconds between rounds.

Intermediate/Advanced: Do 3 to 4 rounds of each couplet. Rest 30 to 60 seconds between rounds.

EXERCISE TIME/REPS
COUPLET 1
Seated Row 15 reps
Jump Rope 1 minute
COUPLET 2
Pull-Apart 15 reps
Jump Rope 1 minute
COUPLET 3
Triceps Kickback 15 reps
Jump Rope 1 minute
COUPLET 4
Weighted V-Ups 15 reps
Jump Rope 1 minute
COUPLET 5
Hammer Curl to Overhead Press 15 reps
Jump Rope 1 minute
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Day 9: Lower-Body Boost

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Beginners: Do 1 to 2 rounds of each circuit

Intermediate/Advanced: Do 3 to 4 rounds of each circuit.

EXERCISE TIME/REPS
CIRCUIT 1
Monster Walk 20 steps total
Ice Skater 20 seconds
REST 10 seconds
CIRCUIT 2
Standing Side Leg Raise (right) 20 reps
Ice Skater 20 seconds
REST 10 seconds
Standing Side Leg Raise (left) 20 reps
Ice Skater 20 seconds
REST 10 seconds
CIRCUIT 3
Plie Pulse Squat 20 reps
Ice Skater 20 seconds
REST 10 seconds
CIRCUIT 4
Standing Glute Kickback (right) 20 reps
Ice Skater 20 seconds
REST 10 seconds
Standing Glute Kickback (left) 20 reps
Ice Skater 20 seconds
REST 10 seconds
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Day 10: REST

Rest Day
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Day 11: Upper-Body Burn

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Beginners: Do each couplet 1 to 2 times. Rest 30 to 60 seconds between rounds.

Intermediate/Advanced: Do each couplet 3 to 4 times. Rest 30 to 60 seconds between rounds.

EXERCISE TIME/REPS
COUPLET 1
Jump Rope 2 minutes
Lateral Plank Walk 1 minute
COUPLET 2
Jump Rope 2 minutes
Hammer Curl to Overhead Press 12 reps
COUPLET 3
Jump Rope 2 minutes
Renegade Row to Push-Up 12 reps
COUPLET 4
Jump Rope 2 minutes
Diagonal Shoulder Press 12 reps
COUPLET 5
Jump Rope 2 minutes
Triceps Kickback 12 reps
COUPLET 6
Jump Rope 2 minutes
Oblique V-Up 30 seconds (each side)
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Day 12: Lower-Body Strength + 30 Minutes Cardio

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You will do four sets of each exercise before moving on to the next exercise.

Beginners: Perform these moves in a straight-set format one time through, resting 30 to 60 seconds, as needed.

Intermediate/Advanced: Perform these moves in a straight-set format one time through, resting minimally between exercises.

EXERCISE TIME/REPS
Plié Pulse Squat 20 reps
Walking Lunge 10 reps (each leg)
Curtsy Lunge 10 reps (each leg)
Fire Hydrant 10 reps (each leg)
Walking Lunge 10 reps (each leg)
Single-Leg Hip Lift 10 reps (each side)
Curtsy Lunge 10 reps (each leg)
Walking Lunge 10 reps (each leg)
Plié Pulse Squat 20 reps
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Day 13: Full-Body HIIT

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Beginners: Do 1 to 2 rounds of each circuit.

Intermediate/Advanced: Do 3 to 4 of each circuit.

EXERCISE TIME/REPS
CIRCUIT 1
Star Jump 1 minute
Jog in Place 30 seconds
Squat with Shoulder Press 1 minute
Jog in Place 30 seconds
Dumbbell Punch 1 minute
Jog in Place 30 seconds
CIRCUIT 2
Star Jump 1 minute
Jog in Place 30 seconds
Bear Crawl 1 minute
Jog in Place 30 seconds
Runner's Lunge 30 seconds (each side)
Jog in Place 30 seconds
Mountain Climber with Push-Up 1 minute
Jog in Place 30 seconds
CIRCUIT 3
Squat with Shoulder Press 1 minute
Jog in Place 30 seconds
Bear Crawl 1 minute
Jog in Place 30 seconds
Dumbbell Punch 1 minute
Jog in Place 30 seconds
CIRCUIT 4
Star Jump 1 minute
Jog in Place 30 seconds
Runner's Lunge 30 seconds (each side)
Jog in Place 30 seconds
Mountain Climber with Push-Up 1 minute
Jog in Place 30 Seconds
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Day 14: REST

Rest Day

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