Week 3 - Workout # 3

Warm Up:

• Run

• 10 minutes

• Light Stretch

• Hip Work

  • 20 x 4

    • using yellow band

Core:

• Hollow Rocks + Crunches + Heel Touches

  • 12 x3 rounds

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

• Run

  • 3 minutes

🏋🏼‍♀️Weights 🏋🏼‍♀️

• Bulgarian Split Squats + 30 seconds banded shoulder side raises

  • Reps are: 10 - 12 - 15 (hold 15/20’s)

  • (per leg)

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

• Run

  • 3 minutes

🏋🏼‍♀️Weights 🏋🏼‍♀️

• Weighted Goblet Squats + Pulsing Jump Squats + Slow Mountain Climbers (30)

  • 15 x 4 rounds

    • Hold 30lbs for the first, then add 10lbs each round

    • Hold 20’s for the pulsing jump squats

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

• Run

  • 3minutes

🏋🏼‍♀️Weights 🏋🏼‍♀️

• Body Weight Squats into Calf Raise + Banded 45 second Wall Sit

  • 20 x 4 rounds

  • squat, when you reach the top stand on your tip toes 🤘🏽

  • Use the band and do the in and outs!

🏋🏼‍♀️Weights 🏋🏼‍♀️

• Kneeling Fire Hydrants + Glute Bridge

• 45 seconds each x 4 rounds 🍑🔥

Core:

Side Obliques 15 x 2 rounds

🧘🏼‍♀️ STRETCH 🧘🏼‍♀️