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.
Section dividerIntro 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.
Section dividerDay 8: Upper-Body Boost + 30 Minutes Cardio
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 |
Day 9: Lower-Body Boost
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 |
Day 10: REST
Day 11: Upper-Body Burn
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) |
Day 12: Lower-Body Strength + 30 Minutes Cardio
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 |
Day 13: Full-Body HIIT
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 |
Day 14: REST
