Level 2 is designed to be performed 3 times a week (Sunday, Tuesday, Thursday for me). Do one set of each exercise, resting just 5 seconds between exercises. In Week 3, start with 12 reps of each exercise building up to 14, and in Week 4, start with 16 reps of each building up to 18.
The plan also calls for an increase in aerobic activity from 15 minutes a session to 24 and 28 minutes respectively. This shouldn’t be a problem for me now I’m back in the swing of regular running once again.
Week 3:
Level-Two Exercises
Hip Up
Reverse Crunch
Crossover
Oblique Crunch
Crunch: legs up
Crunch: feet first
Superman
Workout #1 (Monday) – 12 reps of each exercise
Workout #2 (Wednesday) – 13 reps of each exercise
Workout #3 (Friday) – 14 reps of each exercise
Week 4:
Level-Two Exercises
Hip Up
Reverse Crunch
Crossover
Oblique Crunch
Crunch: legs up
Crunch: feet first
Superman
Workout #1 (Monday) – 16 reps of each exercise
Workout #2 (Wednesday) – 17 reps of each exercise
Workout #3 (Friday) – 18 reps of each exercise
I’ll post updates over the next couple of weeks how the plan is working out.
gooooooooooooood