The Maniac's Spring Break Workout for Women: Stage 2

At last you have made it to Stage 2 of “The Maniac’s Spring Break Workout for Women”. If you haven’t looked over

STAGE 1 CLICK HERE.

STAGE 3 CLICK HERE.

If you are looking for

STAGE 2 OF THE MEN'S WORKOUT CLICK HERE.

During Stage 2 will be increasing reps as well as increasing the cardio. The movements will require a little more stability and the ab workouts will increase in intensity. All facets of Stage 2 of been designed to burn fat and build muscle. Wait what? Build muscle?! Not to worry this routine will not make you bulky there are too many missing factors to the routine to make you bulk up. It will simply build a little muscle that will aid in the fat burning process, trust me! Now let’s get started!

INSTRUCTIONS: All exercises will be performed in a superset fashion. You will perform one exercise and immediately perform the next exercise, then rest for 60 seconds. You will then repeat the superset the prescribed amount of sets. Each superset has been paired accordingly. On Day 3 for the ab workout you will perform a triset. In this case you will be performing three exercises in a row before resting for 60 seconds. Again if you are not sure on how to perform certain exercises please feel free to contact me by commenting below or e-mailing me at maniacs.gym@gmail.com. You can also use Bodybuilding.com and YouTube as great resources as well.

STAGE 2

Day 1 – Upper Body / Cardio
Day 2 – Lower Body / Abs
Day 3 – Abs / Cardio
Day 4 – Upper Body / Cardio
Day 5 – Lower Body / Abs
Day 6 – Rest
Day 7 – Rest

WEEKS 4-6

DAY 1
A1: 3 sets 10-12 reps - Flat Dumbbell Bench Press w/ Feet on Bench
A2: 3 sets 10-12 reps - Reverse Tricep Pushdown
B1: 3 sets 10-12 reps - Dumbbell Rows
B2: 3 sets 10-12 reps - Cable Curls w/ Rope
C1: 3 sets 10-12 reps - Dumbbell Floor Press
C2: 3 sets 10-12 reps - Chin Ups
40 Minutes of High Resistance Low Intensity Cardio

DAY 2
A1: 2 sets 12-15 reps - Squats
A2: 2 sets 12-15 reps - Swiss Ball Leg Curl
B1: 2 sets 12-15 reps each side - Side Plank w/ Leg Lift
B2: 2 sets 12-15 reps each leg - Dumbbell Side Lunge
C1: 2 sets 12-15 reps - Dumbbell Squat
C2: 2 sets 12-15 reps - Dumbbell Stiff Leg Deadlift
D1: 2 sets 12-15 reps each side - Twisting Crunch on Swiss Ball
D2: 2 sets 12-15 reps - Leg raises

DAY 3
A1: 3 sets 7 reps (hold for 10 count) - Vacuum
A2: 3 sets 10-12 reps - Pilot’s Chair Knee-Ins
A3: 3 sets 12-15 reps each side - Oblique Crunch on Swiss Ball
20-25 Minutes of Interval Cardio

DAY 4
A1: 3 sets 10-12 reps - Dips
A2: 3 sets 10-12 reps - Seated Bent Over Tricep Kickbacks
B1: 3 sets 10-12 reps - Close Grip Lat Pulldown
B2: 3 sets 10-12 reps - Dumbell Hamer Curls
C1: 3 sets 10-12 reps - Tate Press
C2: 3 sets 10-12 reps - Drag Curl
40 Minutes of High Resistance Low Intensity Cardio

DAY 5
A1: 2 sets 12-15 reps - Deadlifts
A2: 2 sets 12-15 reps - Seated Leg Curl
B1: 2 sets 12-15 reps each leg - Step Ups
B2: 2 sets 12-15 reps each leg - Standing Glute Kickbacks
C1: 2 sets 12-15 reps - Wide Stance Squat
C2: 2 sets 12-15 reps each leg - Reverse Lunge
D1: 2 sets 12-15 reps each side - Plank w/ Rotation
D2: 2 sets 12-15 reps - Superman

DAY 6
REST

DAY 7
REST