Week #7 - Bi'z & Tri'z + HiiT
Warm Up:
Run 10 mins (at the 3 minute mark, every 30 seconds go from 0%, 3%, 6% incline, while maintaining the speed)
Push-Ups + High Knees
25 seconds each
3 rounds
⭐️ CORE ⭐️
1 Leg Bicycle Kicks + Leg Raises + V-Sits
12 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 + Skull Crushers
20 reps x 3 rounds
🏃🏼♀️ Cardio 🏃🏼♀️
Donkey Kicks
90 seconds
🏋🏼♀️Weights 🏋🏼♀️
Alternating Bicep Curls (10 per arm) + Close Grip Push-Ups + Toe-Touch Sit-Ups
20 reps x 3 rounds
🏃🏼♀️ Cardio 🏃🏼♀️
Fire Hydrants
90 seconds
2 rounds
🏋🏼♀️Weights 🏋🏼♀️
Single Arm Tricep Kick Backs (10 per arm) + Banded Arm Pulses + Scissor Kicks (45seconds)
30secs 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.