2011 ACE Fitness Workout Guide - Week 2

I am currently practicing these exercises in addition to my regular workout. They are great in working on those core/target areas = Butts and Abs!

For week 2 - You progress from 1 set of each exercise to 2 sets of each exercise. 

Week 2

Exercises
In the second week of the program, progress to doing two sets of each exercise resting for 30 seconds between each set. Complete both sets before progressing to the next exercise. For optimal results, try to do the exercises at least two times during the week and once on the weekend for a minimum total of three days per week.

Exercise #1: Glute Bridge

• Perform two sets of 15 repetitions. Rest 30 seconds before moving to the next exercise.

Exercise #2: Supine Reverse Marches

• Perform two sets of 10 repetitions with each leg. Rest 30 seconds before moving to the next set, and rest again for 30 seconds before the next exercise.

Exercise #3: Side Plank or Modified Side Plank

• Perform two sets on each side (for each set hold this exercise for 10 seconds). Rest 30 seconds before moving to the next set, and rest again for 30 seconds before the next exercise.

Exercise #4: Front Plank

• Perform twos sets holding this exercise for 10 seconds. Rest 30 seconds before moving to the next set, and rest again for 30 seconds before the next exercise.

Exercise #5: Dirty Dog

• Perform two sets of 18 repetitions on each leg. Rest 30 seconds before moving to the next set, and rest again for 30 seconds before the next exercise.

Exercise #6: Bodyweight Squats

• Perform two sets of 12 repetitions. Rest 30 seconds before moving to the next set, and rest again for 30 seconds before the next exercise.

Exercise #7: Side Lunges

• Perform two sets of 10 repetitions on each leg. Rest 30 seconds before moving to the next set, and rest again for 30 seconds before the next exercise.

Exercise #8: Inchworms

• Perform two sets of 10 repetitions. Rest 30 seconds before moving to the next set, and rest again for 30 seconds before the next exercise.

Cool-down
These stretches are designed to lengthen the muscles used in this workout. Hold each stretch for 20-30 seconds and repeat for 1-3 repetitions (the more often a stretch is performed, the greater the benefits).

Cool-down Exercise #1: Cat-Camel

• Perform one set by holding this exercise for 20-30 seconds, repeat for up to 3 sets.

Cool-down Exercise #2: Child's Pose

• Perform one set by holding this exercise for 20-30 seconds, repeat for up to 3 sets.

Cool-down Exercise #3: Supine 90-90 Hip Rotator Stretch

• Perform one set by holding this exercise for 20-30 seconds on each leg, repeat for up to 3 sets.

Cool-down Exercise #4: Supine Hip Flexor Stretch

• Perform one set by holding this exercise for 20-30 seconds seconds on each leg, repeat for up to 3 set.

Cool-down Exercise #5: Kneeling Hip Flexor Stretch

• Perform one set by holding this exercise for 20-30 seconds seconds on each leg, repeat for up to 3 sets.

Cardio Session
Walk for 15 minutes continuously, a minimum of four different times during the week.  Use a walking pace where it is easy and comfortable to hold a conversation.

Excerpt and more information provided on ACE website: 2011 Kick Start Workout Guide