Week #4 - Legs & Shoulders

Warm Up:

• Run

  • 6 minutes

• Stretch

• Hip Work

  • 25 x 4

    • using band + crab walk length of room between each round

• Core

  • Hollow Rock + Toe-Touch Sit-Ups + Russian Twists (24)

    • 12x4

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

• Run

  • 3 minutes , 3% incline

🏋🏼‍♀️Weights 🏋🏼‍♀️

• Bulgarian Split Squats + Pulsing Jump Squats

  • reps are: 12 x 4

    • per leg for Bulgarians, holding 20’s

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

• Run

  • 3 minutes, 3% incline

🏋🏼‍♀️Weights 🏋🏼‍♀️

• Dumbbell RDL’s (holding 30’s) + Reverse Lunges Dumbbell Side Raises

  • 10 x 4 rounds

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

• Run

  • 3 minutes, 3%incline

🏋🏼‍♀️Weights 🏋🏼‍♀️

• 40 Fire Hydrant Kick Backs + 15 Arnold Press (holding 20’s) + 12 V-Sits

  • 3 rounds

🏋🏼‍♀️Weights 🏋🏼‍♀️

• 1 minute Walking Lunges + 30 second banded pull aparts

  • 4 rounds

🧘🏼‍♀️ STRETCH 🧘🏼‍♀️