Workout of the Week: Training to Sustain Week 2

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Welcome to your Workout of the Week program- free motivation and fitness guidance from Fraser  Valley Lifestyle Magazine! My workouts are designed to be sustainable and effective- I believe in taking fitness one day at a time, so every week we’ll change it up and get you moving in a way that makes you stronger, faster, and fitter.

Each  week, I’ll provide a quick and easy-to-follow workout broken into two groups: Beginners, who we’ll call the LIVABLE group; and those who want an extra challenge, who we’ll call the SUFFERABLE group.

Each workout is broken into a movement or a sequence of movements, which you will complete the prescribed number of rounds of before moving on to the next one.

Let’s get started with Week Two!


  • 10 push-ups – can do with knees on the ground or standing and pushing from a wall.
  • 20 lunges
  • 30 situps 

Complete for two rounds.


10 rounds of running for 20 seconds at a good pace then 30 seconds walking.

Then three rounds of:  

  • 30 sec wall sit
  • 30 sec plank
  • one minute rest

workout of the week | fraser valley lifestyle magazine



Complete two rounds of the following:

  • 10 pushups
  • 20 lunges
  • 30 situps
  • 40 jumping jacks



14 rounds of running for 30 seconds at a brisk pace and 30 seconds at a jog.


  • 20 crunches
  • 30 sec wall sit
  • 45 sec plank

Shake it out, repeat 3 times with 60-90 second rest between sets.


Now , as always, cool down & stretch!

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