Week #5 - Back & Biceps

Warm Up:

• Run 8 mins

• Jumping Jacks + Arm Circles

  • 20 x 3 rounds

⭐️ CORE ⭐️

• Toe-Tap Sit-Ups + Leg Raises + Heel Touches

  • 16 x 3 rounds

• Side Obliques

  • 10 x 3 rounds

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

• Burpees + Slow Mountain Climbers

  • 30 seconds each

    • 2 rounds ( Sorry :D )

🏋🏼‍♀️Weights 🏋🏼‍♀️

• Dumbbell Bicep Curls + Dumbbell Row Back + In & Out Jump Squats (20)

  • reps are: 15-12-8-15

    • increase the weight each round!

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

• Burpees + Slow Mountain Climbers

  • 30 seconds each

    • 2 rounds

🏋🏼‍♀️Weights 🏋🏼‍♀️

• CrossBody Single Arm Hammer Curls + Single Arm Dumbbell Row Back Pull + Alternating Split Lunges (20)

  • reps are: 15-12-8-15

  • Go slow, go heavy, make sure you FULLY extend your arms!

  • Make sure to kneel on 1 knee while doing single arm rows, use the 30’s!

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

• Rower

  • 1000m

    • Make sure to go slow, pull hard and squeeze your shoulder blades!!

🏋🏼‍♀️Weights 🏋🏼‍♀️

• (30 seconds) Shoulder Banded Pull Aparts + (30 seconds) Quick Bicep Curls + (30 seconds) Jump Squats

  • start with 25’s for curls, and each round go down until you do the 10’s

    • 4 rounds

🏃🏼‍♀️ Core 🏃🏼‍♀️

• Leg Raises + Side Obliques

  • 10 x 3

🧘🏼‍♀️ STRETCH 🧘🏼‍♀️