Day 2: Building Momentum
Day 2 is all about building momentum. Keep it simple, stay consistent, and trust the process.
⏱️ Duration: 30 minutes
🎯 Focus: Full Body Strength
🔧 Equipment Needed:
- ANCOREX, ANCORE Pro, ANCORE
- Handle attachment
- Mount of your choice
Warm-Up (5 minutes)
Short walk plus dynamic movements to prepare your body:
- Bodyweight squats
- Walking lunges
- Plank hold (30 seconds)
- Arm circles
Main Workout (20 minutes)
Movements
- Reverse Lunge
- Kneeling Crunch
- Alternating Lateral Lunge with Upright Row
- Single Arm Deadbug
- Cable Skaters
Workout Format
45 seconds work | 15 seconds rest | 4 rounds total
Complete each exercise for 45 seconds, then rest 15 seconds before moving to the next exercise. After completing all 5 exercises, that's 1 round. Repeat for 4 total rounds.
Exercise Demos
Not sure about an exercise? No problem. Watch the demos below to see exactly how each movement should look.
1. Reverse Lunge
2. Kneeling Crunch
3. Alternating Lateral Lunge with Upright Row
4. Single Arm Deadbug
5. Cable Skaters
Cool-Down (5 minutes)
Take time to stretch and recover:
- Quad stretch (30 seconds each leg)
- Hamstring stretch (30 seconds each leg)
- Hip flexor stretch (30 seconds each side)
- Child's pose (1 minute)
- Deep breathing (2 minutes)
💪 Pro Tips
- Focus on control: Quality reps beat sloppy volume every time
- Modify as needed: If 45 seconds feels too long, start with 30 seconds and build up
- Stay hydrated: Keep water nearby and sip between rounds
