Week 4 - Chest & BacK

Warm Up:

• Run

  • 2 mins

• Row

  • 1 minute

• Run

  • 2 mins

• Row

  • 1 minute

⭐️ CORE ⭐️

• Hollow Rocks + Heel Touches

  • 20 x 3

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

• Run

  • 3 mins

🏋🏼‍♀️Weights 🏋🏼‍♀️

• Laying Chest Press + Single Arm Row Back Pull + Knee Ins

  • reps are: 15-5-5-5-15

    • go heavy on the 5’s!!

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

• Run

  • 3 minutes

🏋🏼‍♀️Weights 🏋🏼‍♀️

• Seated Shoulder Press(only 15 reps, go heavy) + Push-Ups + Toe-Tap Crunches

  • reps are: 30 x 2 rounds

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

• Run

  • 3 minutes

🏋🏼‍♀️Weights 🏋🏼‍♀️

• Dumbbell Flys + Lateral Raises + 45 second banded lat pull downs

  • reps are: 15-5-5-5-15

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

• Run

  • 3 mins

Core:

• Side Obliques +

  • 12 x 2 rounds

🧘🏼‍♀️ STRETCH 🧘🏼‍♀️