Week #3 - Back & Bi'z + lil Tri'z

Warm Up:

  • Run

    • Walk for 1 minute, Run for 10 minutes, walk for 1 minute

      • GET TO 2.5k!!

⭐️ CORE ⭐️

  • Toe Tap Sit-Ups + Leg Raise Twists + Heel Touches (24)

    • 12 x 4 rounds

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

  • Walk

    • 4mph, 12% incline

      • 3 minutes (try to not hold on)

🏋🏼‍♀️Weights 🏋🏼‍♀️

  • Dumbbell Bicep Curls + Single Arm Dumbbell Row Back Pull

    • reps are: 12-10-8-8

      • keep increasing the weight! (pictured at the bottom)

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

  • Walk

    • 4mph, 13%incline

      • 3 minutes

🏋🏼‍♀️Weights 🏋🏼‍♀️

  • CrossBody Hammer Curl + Burpees + Knee Ins (15)

    • reps are: 10 x 4 <3

      • Full burpees, & DONT HAVE YOUR FEET CLOSE TOGETHER WHEN YOU JUMP UP FROM THE GROUND!

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

  • Walk

    • 4mph, 14% incline

      • 3 minutes

🏋🏼‍♀️Weights 🏋🏼‍♀️

  • Double Arm Row Back Pull + Skull Crushers + pulsing Jump Squats

    • reps are: 12 x 4 rounds

Core:

  • Side Obliques + Hollow Rocks

    • 15 x 3 rounds

Brandy Whelan1 Comment