WEEK 2: Workout Program

So for today's blog, there will be a new program that you can continue to if you think the Week 1 Program was too easy for you.

But before I move introduce the program, remember I said that all of us have different body types, and it is important to know what body type you have, in order to know which workouts you should do. So I'm sure that you've heard of these terms before because this has been introduced to us in elementary and secondary school during PE (Physical Education) class.

ECTOMORPH - You are particularly lean, and not that muscular. You also have a hard time gaining weight or you don't gain weight that easily due to fast metabolism. "Skinny fat" people also belong in this body type, meaning you have low weight but have high body fat.

MESOMORPH - You are proportionally built, and you find it easy to gain muscles. You also gain weight or lose weight easily. People who have this body type are usually strong and athletic. Mesomorphs do well in explosive sports, which are sports that need speed and power.

ENDOMORPH - You are generally rounder and softer, and you tend to gain weight easily, you have a fuller and curvier figure and have a slower metabolism.

So have you figured out what your body type is? That's great, and remember that no matter what body type you have, you are still beautiful and amazing in your own special way.

So you are probably thinking, "Nena, what now?"

Well the main reason that I wanted to introduce the body types in the first place, is because there are actually specific exercises that work better depending on the body type you have.

So let's start with the Ectomorph, for this body type, if you have looking to build more muscle and tone your body, you should do more power and resistance training to build strength. Some examples of power and resistance workouts are push ups, pull ups, bicep curls, squats, lunges, and even burpees. It is also good to include weights into your workouts, but always start with your own bodyweight, and make sure to research proper forms to avoid injuries.

Next, lets go to the Mesomorph, since your build is naturally fit for sports and training, the best type of workouts that you can do is moderate endurance training, HIIT (High Intensity Interval Training), and plyometrics to really get your body moving and muscles forming.

So some examples of moderate endurance training is brisk walking, recreational swimming, badminton, and dancing, then we have for HIIT, as I mentioned in my previous blog, this is a workout that usually last for about 15-25 mins with different types of short workouts but you are doing them at high intensity for optimum effectiveness. Plyometrics are workouts that are explosive and involve a lot of jumping, so some examples for this is box jumps, tuck jumps, squat jumps and even burpees.

Lastly, we have Endomorph, running is going to be your best friend, because cardio workouts are usually the best for your body type, so if you're body isn't naturally telling you to run, try to include this into your daily routine. But don't fret just yet, HIIT workouts, crossfit, and weight training also helps, you can always, start your workouts with a run, or even make it the finisher of your workouts. So, you can have a short HIIT workout to start, then end your workout with a jog, and don't worry about your speed because what's important is your endurance, and making this a daily routine will improve your endurance in no time.

So now that I was able to properly discuss the body types and different types of workouts that are recommended for each body type, I will now introduce the workout program for this week, so, I made sure to incorporate the different types of workouts that I mentioned above, so this program, has HIIT workouts, cardio workouts, and even plyometrics so you will be able to know your body's reaction to the workout. Don't worry, I made sure to make this program flexible so even people who are new to working out can try it out. Remember to search the proper forms of some of the exercises, because practicing bad and incorrect form can lead to injuries.

So here it is:

(Note: Remember to always begin and end every workout with a full body stretch)

DAY 1 (MONDAY):

DAY 2 (TUESDAY):

DAY 3 (WEDNESDAY):

DAY 4 (THURSDAY) :

DAY 5 (FRIDAY) :

DAY 6 (SATURDAY):

DAY 7 (SUNDAY):

SOOOOOO.... That's the workout, remember to take it slow, and that no matter how small the progress, it is still progress. Hope you sweat buckets this week and remember, work hard!