Week #9 - Back & Biceps + HiiT

Warm Up:

  • Run

    • 12 minutes

⭐️ CORE ⭐️

  • Toe Tap Sit-Ups + Leg Raise Twists

    • 14 x 4 rounds

  • Side Oblique Crunches

    • 12 x 3 rounds

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

  • Row

    • 2.5 minutes

🏋🏼‍♀️Weights 🏋🏼‍♀️

  • Barbell Curls (JUST THE BAR) + Banded Row Back Pulls + Knee Ins

    • reps are: 12 x 4 rounds

      • 24 banded row (wrap it around the bike)

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

  • Row

    • 2.5 minutes

🏋🏼‍♀️Weights 🏋🏼‍♀️

  • Seated DB Curls + Barbell Row Back Pull + In & Out Jumps

    • reps are: 15 x 4

      • use only the bar for the rows, make sure to lean forward and let UR BACK DO THE SQUEEZE, NO SLACKING BISH)

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

  • Row

    • 2.5 minutes

🏋🏼‍♀️Weights 🏋🏼‍♀️

  • Alternating DB Hammer Curl + DB Single Arm Row Back

    • reps are: 20-5-20-5-20

🏋🏼‍♀️Weights 🏋🏼‍♀️

  • DB Bicep Curls + DB Row Back Pull + Toe-Tap Sit-Ups

    • 45 seconds each

      • 3 rounds

      • IF UR STOMACH DOESNT HURT U ARENT DOING IT RIGHT, SO SQUEEZE & BURN

🧘🏼‍♀️ STRETCH 🧘🏼‍♀️

Ya. No excuses, everyone wants us to fail, fuck them all. We are going to be famous, & have the best lives imaginable. WE ARE BEYOND FIT, LETS FUCKIN GO.

Brandy WhelanComment