The 48-Hour Weight-Loss Jump Start

Day 2: Workout

• Warm up by jogging for 2 minutes.
• Interval train for 3 to 5 minutes. Increase the intensity by either jogging on an incline or by upping your speed and keeping it at a steady pace.
  
  

1. Dumbbell Rows

• Put your left knee and left hand on the bench.
• Holding a 12-pound weight in each hand (use lighter weights if this is too heavy), extend your right arm straight down so the dumbbell is hanging below your shoulder.
• Pull your arms straight back, keeping your elbow close to your side.
• Do 20 reps.

2. Squats

• Stand tall with your feet hip-width apart.
• Squat down like you're sitting in a chair.
• Do 20 reps.

Make sure you feel it in your heels so you work the back of your legs. Hold 8-pound weights in your hands if the squats get too easy.

3. Biceps Curls

• Stand with feet hip-width apart.
• Holding 5-pound dumbbells in your hands, curl the weights toward your shoulders.
• Do 20 reps.

4. Repeat steps 1-3.

• Jump rope for 7 minutes.

1. Reverse Flye

• Step forward with one leg and lean your body forward slightly, keeping your head in a straight line with your hips and keeping your eyes on the ground.
• Start with a 5-pound weight in each hand, with palms facing your body.
• Lift arms to shoulder height.
• Lower arms until your hands are below your chest.
• Do 20 reps.

Tip: Keep your arms slightly rounded by pretending that you're hugging a tree.

2. Step-Ups

• Start with your right foot on a bench and your left foot on the ground.
• Step up onto the bench, straightening the right leg.
• Tap the bench with your left foot, then immediately return left foot to ground again.
• Keeping right foot on bench, continue for 20 reps.
• Do 20 reps on the other side.
  
  

3. Lateral Shoulder Raise

• Stand tall with 5-pound dumbbells in each hand at your sides.
• Raise your hands by your sides to shoulder height.
• Lower arms back down.
• Do 20 reps.

4. Repeat steps 1-3.

• Interval train for 7 minutes. Increase the intensity by either jogging on an incline or by upping your speed and keeping it at a steady pace.
  
  

1. Double Crunch

• Lie on your back, starting with both feet off the ground.
• Hold your elbows behind your head, then contract your body into a ball until your elbows touch your knees.
• Do 20 crunches.

2. Twisting Bicycle

• Lie on your back.
• Alternate touching you elbows to your opposite knee (i.e., right elbow toward left knee, and vice versa) as you come up for a crunch.
• Do 20 crunches.
  
  

3. Leg Lifts

• Lie flat on your back and put your hands under your butt.
• Lift legs toward the ceiling, then bring them down until they nearly touch the floor.
• Do 20 reps on each side.
  
  

4. Plank

• Get into kneeling position and brace your body against the ground with your elbows and forearms.
• Extend legs straight behind you so you are balancing on toes and forearms.
• Hold this plank position for 20 to 30 seconds (work your way up to a full minute).
  
  

5. Repeat steps 1-4.