Week #8 - Biceps + Tri's + HiiT
Warm Up:
Run 10 mins (at the 3 minute mark, every 30 seconds go from 0%, 3%, 6% incline, while maintaining the speed)
Jumping Jacks + High Knees
30 seconds each
3 rounds
⭐️ CORE ⭐️
Crunches + Leg Raises + Heel Touches
10 x 4 rounds
🏃🏼♀️ Cardio 🏃🏼♀️
Jumping Jacks + Weighted Pulsing Jump Squats
30 seconds each
2 rounds
🏋🏼♀️Weights 🏋🏼♀️
(Holding 20’s on Shoulders)Weighted Squats + Dumbbell Hammer Curls + Knee Ins
15 reps x 4 rounds
🏃🏼♀️ Cardio 🏃🏼♀️
Jumping Jacks + Donkey Kicks
30 seconds each
2 rounds
🏋🏼♀️Weights 🏋🏼♀️
Skull Crushers + Alternating Bicep Curls + Toe-Touch Sit-Ups
20 reps x 3 rounds
🏃🏼♀️ Cardio 🏃🏼♀️
Jumping Jacks + High Knees
30 seconds each
2 rounds
🏋🏼♀️Weights 🏋🏼♀️
Close Grip Push-Ups + Single Arm Tricep Kick Backs (10 per arm) + Hollow Rocks
15 x 4 rounds
🏃🏼♀️ Cardio 🏃🏼♀️
Run
10 minutes
Fast as possible, last 1 minute max the treadmill. GOODLUCK. I can do it, so you better not fall short 🤘🏽😛
🧘🏼♀️ STRETCH 🧘🏼♀️
If you don’t stretch you’re going to get hurt, so take 5 mins and do it.