Week #6 - Legs & Shoulders

Warm Up:

• Treadmill

  • 8 minutes

    • walk for 1, run 4, walk 1, run 4

    • running on a 4% incline!!!!!

• Light Stretch

• Hip Work

  • 20 x 4

    • using band!

• Core

  • Toe-Tap Sit-Ups + Russian Twists (24)

    • 12x4

  • Side Obliques + Hollow Rocks (sorry)

    • 10 x 3

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

• Mountain Climbers + Run @ 3% incline (FAST)

  • 1 minute each movement

    • 2 rounds! Squeeze Stomach Tight!!!

🏋🏼‍♀️Weights 🏋🏼‍♀️

• Dumbbell Squats + Weighted Curtsy Lunges

  • reps are: 10-12-15-20 (you read it right, start heavy then decrease as the reps go up)

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

• Mountain Climbers + Run @ 4% incline (FAST)

  • 1 minute each movement

    • 2 rounds!

🏋🏼‍♀️Weights 🏋🏼‍♀️

• Deadlifts + Hip Thrusts (pictured below) + Lateral Side Raises

  • reps are: 12-10-8

    • go slow!! squeeze the glutes!

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

• Mountain Climbers + Run @ 5% incline (FAST)

  • 30 seconds each movement

    • 2 rounds!

      🏋🏼‍♀️Weights 🏋🏼‍♀️

• Weighted Bulgarian Split Squats + Arnold Press + 30sec banded pulses

  • 10-12-15

    • per leg

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

• Treadmill

  • 6 mins

    • every 30 seconds, 2%, 4%, 6% incline

Core:

• Leg Raises + V-Sits

  • 10 x 3

🧘🏼‍♀️ STRETCH 🧘🏼‍♀️ YUP. That should hurt!