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Week 2 Workout Plan | Program 1 | Sleek/Strong With Rachel Cosgrove

2,930 views · Published 30 April 2012 · 2:48 · Indexed 13 October 2026

Channel: LivestrongWoman · 2012 · Howto & Style

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In the second week of Program 1, we're increasing the sets now that you're familiar with the exercises. 

Here's your Week 2 workout plan for Program 1:

Warm up -- (10 minutes)
Body weight squat: 1 set , 10-15 reps http://www.youtube.com/watch?v=7C97w8tOKNc
90/90 stretch: 60-90 seconds each leg http://www.youtube.com/watch?v=acWwBWSymYE
Hip flexor stretch: 60-90 seconds each leg http://www.youtube.com/watch?v=acWwBWSymYE
Lunge with rotation: 1 set, 10-15 reps each leg http://www.youtube.com/watch?v=GhLk3nhFbPM

Core -- (3 minutes)
Plank: 2-3 sets, 30s-60 seconds hold, rest 60 seconds between http://www.youtube.com/watch?v=3vgG_Zemg88

Power -- (3 minutes)
Medicine ball slam: 2-3 sets, 10 reps, rest 60 seconds between http://www.youtube.com/watch?v=6vXHh-Lhb2o

Circuit 1 (7-15 minutes)
Perform the following four exercises one after the other with minimal rest. Use the hip flexor stretch at the end as your rest and repeat a second set. Perform 1-2 sets.
Step up: 15 reps each leg http://www.youtube.com/watch?v=quPex1cVePM
Inverted row : 15 reps http://www.youtube.com/watch?v=HIpIN84uIRo
Squats : 15 reps http://www.youtube.com/watch?v=7C97w8tOKNc
Hip flexor stretch: Hold for 60-90 seconds each leg http://www.youtube.com/watch?v=acWwBWSymYE
Repeat circuit

Circuit 2 (7-15 minutes)
Perform the following four exercises one after the other with minimal rest. Use the 90/90 stretch at the end as your rest and repeat a second set. Perform 1-2 sets. 
Romanian deadlift: 15 reps http://www.youtube.com/watch?v=dEehdfVeCkY
Push ups: 15 reps http://www.youtube.com/watch?v=Lr_DYXu9Qgc
Lunges: 15 reps each leg http://www.youtube.com/watch?v=fUpWo5qHSjU
90/90 stretch: 60-90s each leg http://www.youtube.com/watch?v=acWwBWSymYE
Repeat circuit

Metabolic Finisher (3 minutes)
Mountain climbers: 20 seconds work, 20 seconds rest. Perform 2-4 rounds http://www.youtube.com/watch?v=K0Djohpw1RY


I'm Rachel Cosgrove, and I have an amazing workout for you. With Sleek/Strong, I'll help you build a feminine body, with a focus on traditional strength training. I go against the typical approach to show that you can use exercises like deadlifts and chin-ups as a way to be lean and sexy. 

Have a question for me? I'll be checking in regularly, so leave a comment or video response below.

Who is Rachel?
Rachel Cosgrove is the best-selling author of "The Female Body Breakthrough," owner of Results Fitness, columnist for Women's Health Magazine and creator of the Spartacus Workout (a series of 10 exercises performed in rapid succession for fat loss). A consultant for Fortune 500 companies such as Nike and Gatorade, she was also a contributor to the New York Times Best Seller "The Big Book of Exercises" and the Women's Health book "Look Better Naked."

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