NOTES FOR WK8

• This is the second week of new workouts. Focus on form, going slow, and feeling the target muscles working. If you don’t want to increase volume, increase the amount of weight lifted by 5-10%. Remember to keep track of your weights lifted or set duration, if using bands.

• Make sure to warm up by walking, biking, jogging in place, side stepping, or jumping rope for a few minutes before warm-up exercises.

• Allow up to 3 minutes rest between compound exercises, and 45 seconds to one minute rest between isolation/easier lifts. Keep an eye on recovery between sets. For leaning down, you can shorten recovery between sets. As long as you feel recovered, you can start the next set.

• Note on rep ranges – you don’t have to go up in reps each week. If you stay with the same number of reps, increase the weight slightly, slow down tempo, or add pause reps to increase difficulty. Note the cues to change listed each week in the weekly video.