Phase 1 intermediate: Day 2 Phase 1 intermediate: Day 2

This tutorial covers every exercise you'll be doing on day 2 across the three weeks of phase 1. It is split into Key lifts – compound movements that repeat each week – and Supporting exercises that will change each week.

Key lifts

Nail the big compound lifts that will be repeated on day 2 each week.

Dumbbell bent-over row

Target: Back, latissimus dorsi, rhomboids, trapezius, biceps

Modification – Isometric dumbbell row:

• Perform the rows one at a time to give the other side a longer break in between reps.

Dumbbell floor press

Target: Chest, shoulders, triceps

Dumbbell incline Y raise

Target: Shoulders, upper back

Modification – Dumbbell seated rear fly:

• If you don't have an incline bench, perform the move sitting on a flat bench or a chair.

Dumbbell floor chest fly

Target: Chest, anterior deltoids

Supporting exercises

Get the most out of these moves designed to target more muscle groups while supporting your key lifts. They'll rotate to keep your day 2 workouts feeling fresh.

Dumbbell hammer curls

Target: Biceps

Modification – Dumbbell tension hammer curls:

• If you have trouble feeling the bicep contraction, try a tension curl and zoom in on the squeeze.

Dumbbell wide bicep curl

Target: Biceps, forearms

Standing dumbbell curl

Target: Biceps

Modification – Dumbbell concentrated curls:

• If you're not feeling the bicep contraction, zoom in with a concentrated curl.

Dumbbell kickbacks

Target: Triceps

Modification – Dumbbell skull crushers:

• If you're not feeling a strong triceps contraction, switch to skull crushers with a greater range of motion.

Dumbbell overhead tricep extension

Target: Triceps, shoulders

Dumbbell skull crushers

Target: Triceps, lats

Modification – Dumbbell kickbacks:

• If skull crushers aggravate your elbows, switch to kickbacks to work your triceps.

Bench dips

Target: Triceps, chest, shoulders

Modification – Elevated close-grip push-up:

• If dips don't agree with your shoulders, opt for a close-grip push-up to target your triceps and chest.

Dumbbell sit-up + press

Target: Abdominals, shoulders

Flutter kicks

Target: Lower abs, hip flexors, quads

Modification – Bent-knee v-sit:

• Take pressure off the hip flexors with bent-knee v-sits.

Plank

Target: Core, shoulders

Modification:

• To reduce the tension in your elbow joints come down to the forearms.

Sit-up

Target: Core, rectus abdominis, obliques.

Modification – Crunch:

• Switch to a crunch for an easier movement that still targets your abdominals.

Reverse crunch

Target: Lower abdominals, hip flexors, lower back

Modification:

• Take this at a slower pace and to a range that you're comfortable with.

Plank shoulder taps

Target: Core, shoulders

Modification – Plank:

• To regress, try this movement on your knees.
• Otherwise, continue engaging similar muscle groups by holding a plank.

Scissor kicks

Target: Core, hip flexors

Russian twist

Target: Obliques, rectus abdominis, hip flexors

Modification – Modified side plank dips:

• If you're feeling lower back pain, try hitting the obliques with this side plank variation.
• Don't forget to swap sides.

Plank get-ups

Target: Core, shoulders, triceps, chest

Modification:

• Holding a low plank will still work your shoulders and core, until you build the strength for the get-ups.
• You may also hold a low plank in between reps for an extended active rest.