Week 2 of 6 · Ignite: Foundations
Consistency
Same movement patterns as Week 1 — but heavier, with one more set, and a little longer on cardio. You know the movements now. This week you build the habit of showing up.
4 sets per exercise
Add weight
+5 min on runs
Same patterns — more load
Day 1 · Strength
Upper Body
Same push/pull structure. Add a set and increase weight from Week 1.
Push · Pull · 4 Sets · 10–12 Reps · Add Weight
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Week 2 intention
You know these movements now. Add one more set and increase weight by 5 lbs if last week felt manageable.
Main Lifts — 4 sets · 10–12 reps · 60 sec rest
DB Bench Press
4 sets · 10–12 reps
Add 5 lbs from Week 1. Same controlled descent — 2 counts down.
Seated Cable Row
4 sets · 10–12 reps
Add weight. Pull to lower chest, full squeeze at end.
DB Shoulder Press
4 sets · 10–12 reps
Add weight. Seated. Press and control.
Lat Pulldown
4 sets · 12 reps
Add a plate. Feel the lats working — not the biceps.
Superset Finish — 3 rounds · 60 sec rest after each pair
↕ Superset
Tricep Pushdown
12 reps
Bicep Curl
12 reps · add weight from Week 1
Home Upper — 4 sets each
Push-Up
4 sets · 8–12 reps
Full or knee. Slow 2-count descent. Try to add reps from Week 1.
DB Bent-Over Row
4 sets · 10–12 reps each
Add weight if Week 1 felt easy.
DB Shoulder Press
4 sets · 10–12 reps
Add weight from Week 1.
Wall Angels
4 sets · 12 reps
Add a light DB hold for extra challenge.
Finisher — 3 rounds
↕ Superset
DB Tricep Overhead Extension
12 reps
DB Bicep Curl
12 reps each arm
Bodyweight Upper — 4 rounds
Push-Up
4 sets · 10–12 reps
Rotate: wide → standard → close grip each round.
Chair Dip
4 sets · 10 reps
Slow and controlled. More reps than Week 1.
Pike Push-Up
4 sets · 8–10 reps
Hips high. Slow descent.
Superman Hold
4 sets · 12 reps · 2 sec hold
Longer hold than Week 1.
Day 2 · Cardio
Interval Run
7 rounds. Slightly shorter recovery. Build on Week 1.
7 Rounds · 1 min hard / 75 sec easy · ~30 min
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Week 2 running
One more round than last week. Recovery drops to 75 seconds. The hard effort stays the same — just less time to rest.
Easy walk warm-up
8 min
Hard effort — jog or run
1 min
Easy walk recovery
75 sec
Repeat × 7 rounds
17 min
Cool-down walk
5 min
Pacing
Push the hard effort slightly harder than Week 1. You know what it feels like now. Trust that.
March in place warm-up
5 min
Jumping jacks or step jacks — hard
45 sec
Slow march — recovery
75 sec
Repeat × 7 rounds
15 min
Cool-down + stretch
5 min
Easy walk warm-up
8 min
Jog or brisk walk
1 min
Easy walk recovery
75 sec
Repeat × 7 rounds
17 min
Cool-down walk
5 min
Day 3
Rest & Recover
🌿
Rest is where progress lives.
You showed up twice. Let the adaptation happen today.
Today's Toolkit
🚶 Gentle Walk
— 20 min easy. No intensity.
🧘 Naja On-Demand
— Restorative or gentle class with Amber.
💧 Hydrate & eat well
— Muscle repairs using the protein and nutrients you eat today.
😴 Sleep
— 7–9 hours. The most powerful recovery tool available.
Day 4 · Strength
Lower Body
Quad dominant. Add a set and a little weight. Same pattern as Week 1.
Quad Dominant · 3 Sets · 12 Reps · Add Weight
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Week 2 lower body
Same movements as Week 1. Add a light weight to the goblet squat and lunge. Depth and control come first.
Quad Focus — 3 sets · 12 reps · 60 sec rest
Goblet Squat
3 sets · 12 reps
Hold one DB at chest. Feet shoulder-width, toes out. Drive through heels.
⭐ Upgrade from bodyweight squat. Add a light DB — 10–15 lbs.
Walking Lunge
3 sets · 10 reps each leg
Hold light DBs. Step through fully. Upright torso.
Leg Press
3 sets · 12 reps
Add weight from Week 1. Same full range of motion.
Wall Sit + DB Hold
3 sets · 30 sec
Hold a light DB on each thigh. Added challenge.
Calf Raise
3 sets · 20 reps
Add a slight DB hold for extra load.
Home Quad Focus — 3 sets each
Goblet Squat
3 sets · 12 reps
Hold a DB, heavy book, or filled backpack at chest.
Walking Lunge
3 sets · 10 reps each leg
Hold DBs or water bottles. Step through fully.
Step-Up (chair)
3 sets · 10 reps each leg
Drive through heel. Full hip extension at top.
Wall Sit
3 sets · 30 sec
Add a DB on each thigh if available.
Travel Quad Circuit — 3 rounds
Goblet Squat (filled bag or bottle)
12 reps
Hold weight at chest. Drive through heels.
Walking Lunge
10 reps each leg
Any space. Control the descent.
Step-Up (bench or curb)
10 reps each leg
Drive through heel.
Calf Raise
20 reps
Single leg if easy.
Day 5 · Yoga
45 Min Yoga Flow
Full guided sequence by Amber · Naja Yoga On-Demand
💡
On the mat today
Notice how your body moves differently than Week 1. That is real progress.
Sequence Overview
01
Centering + Breath
5 min · Land in the body. Let the week go.
02
Cat / Cow + Spinal Flow
3 min · Warm the spine. Move with breath.
03
Sun Salutation A × 4
8 min · Building heat and rhythm.
04
Sun Salutation B × 3
6 min · Chair and Warrior I integrated.
05
Standing Flow
8 min · Warrior II, Triangle, Extended Side Angle.
06
Hip Opening
7 min · Pigeon, Lizard, Figure Four. Hold each side fully.
07
Seated Folds + Twists
5 min · Forward fold, seated spinal twist.
08
Savasana
3 min · Full rest. Do not skip this.
Day 6 · Aerobic Base
Zone 2 Cardio
35 minutes at a conversational pace. Build your aerobic engine.
Zone 2 · 35 Minutes · Conversational Pace
💡
What is Zone 2?
60–70% of max heart rate. You should be able to hold a full conversation. If you cannot — slow down. The adaptation happens when you stay in zone.
Easy walk warm-up
5 min
Zone 2 easy jog or walk
25 min
Cool-down walk
5 min
Zone 2 Check
Full sentence test. If you can't speak comfortably — slow down. Week 2 target: 35 minutes.
March warm-up
5 min
Steady low-impact cardio — step jacks or march
25 min
Cool-down stretch
5 min
Home Option
Put on a podcast. Step jacks, marching, stationary bike — all valid. Stay at a pace where you could hold a conversation.
Easy walk warm-up
5 min
Brisk walk or easy jog
25 min
Cool-down walk + stretch
5 min
Travel note
City walking at a brisk pace counts. Let the environment be your treadmill.
Day 7 · Strength
Glute & Hamstring
Posterior chain. Progress from floor bridge to bodyweight hip thrust.
Glute & Hamstring Dominant · 3 Sets · 12 Reps · Progress the Hip Thrust
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Week 2 posterior chain
Upgrade from floor glute bridge to bodyweight hip thrust on a bench. Same glute squeeze — more range of motion.
Posterior Chain — 3 sets · 12 reps · 60 sec rest
Hip Thrust (bodyweight)
3 sets · 12 reps
Back on bench, feet flat, drive hips up. Squeeze glutes hard at top. Hold 1 sec.
⭐ Upgrade from floor bridge. The bench gives you full hip extension range.
Romanian Deadlift (DB)
3 sets · 12 reps
Add weight from Week 1. Hinge, feel hamstring stretch, stand tall.
Good Morning (light bar)
3 sets · 12 reps
Empty bar or light bar. Hinge at hips. Back flat. Hamstrings load.
Hamstring Curl (machine)
3 sets · 12 reps
Add weight from Week 1. Slow eccentric — 3 counts down.
Cable Kickback
3 sets · 12 reps each
Cable at ankle. Drive leg back and up. Squeeze glute. Control return.
Home Posterior Chain — 3 sets each
Elevated Glute Bridge
3 sets · 15 reps
Feet on chair or couch. Hips on floor. Drive up. More range than flat bridge.
Single Leg RDL
3 sets · 10 reps each
DB or water bottle. Balance and hinge. Control.
Good Morning (bodyweight)
3 sets · 12 reps
Hands behind head. Hinge. Feel hamstrings.
Donkey Kick
3 sets · 15 reps each side
Add ankle weight or resistance band if available.
Travel Posterior Chain — 3 rounds
Single Leg Glute Bridge
12 reps each side
Drive through working heel. 2 sec hold at top.
Good Morning (bodyweight)
15 reps
Hinge at hips. Back flat.
Reverse Lunge + Knee Drive
10 reps each leg
Step back, lunge, drive back knee up as you stand. Glute fires.
Fire Hydrant
15 reps each side
On all fours. Lift knee out to side. Hip abductor.
