Week #1 - Back & Bi's + HiiT

Warm Up:

  • Treadmill

    • 10 mins

      • Walking at a steady pace with a 6% incline

Core:

  • Crunches + Leg Raises + Heel Touches (20

    • 10x4 rounds

  • Side Oblique Crunches (picture describing at the bottom of page)

    • 15x2 rounds

  • Lower Lumbar Extensions + Mountain Climbers

    • 8 x 4 rounds (16 mountain climbers each time)

Cardio:

  • Treadmill

    • 5 mins

      • 3.6speed, 10%incline

Weights: (Every set is a SUPERSET!! :D) Take breaks!!

  • Barbell Bicep Curl + Stationary Lat Pull Down + In & Out Jumps

    • 20 x 3 rounds

Cardio:

  • Treadmill

    • 4 mins

      • 3.6 speed, 10%incline

Weights:

  • Seated Dumbbell Bicep Curl + Knee Ins (can use bench)

    • 15 x 3 rounds

Cardio:

  • Treadmill

    • 3mins

      • 3.6 speed, 12%incline

Weights:

  • Dumbbell Single Arm Row Back Pull + Modified Burpees <3

    • 15 x 3 rounds (15 per arm)

Cardio:

  • Treadmill

    • 2mins

      • 3.6 speed, 12% incline


Core:

  • Toe-Tap Sit-Ups + Knee Ins

    • 15 x 3

STRETCH!!! Great job on Day1 Emily!! You can record the weights used in the comment section below, and let me know how the treadmill feels!! Get ready for Chest & Triceps tomorrow!! Woo!

Brandy WhelanComment