Week # 1 - Chest + Triceps
🏃🏼♀️ Cardio 🏃🏼♀️
Treadmill (Walk 4 mins, run 4 mins)
Core:
Sit-Ups + Leg Raises + Heel Touches (16)
12 x 4
🏋🏼♀️Weights 🏋🏼♀️ (Each Round Will Be A Superset)
Dumbbell Incline Chest Press + Dumbbell Skull Crushers + BodyWeight Reverse Lunges (20 every time)
Reps are: 12-10-10-8
🏃🏼♀️ Cardio 🏃🏼♀️
Treadmill
3.6mph, 12%incline
3 mins
🏋🏼♀️Weights 🏋🏼♀️ (SuperSet)
Barbell Flat Bench Press + Elevated Push-Ups (using the bench to perform the push-ups)
12-10-10-8
🏃🏼♀️ Cardio 🏃🏼♀️
Treadmill
3.6mph, 12% incline
3 mins
🏋🏼♀️Weights 🏋🏼♀️ (SuperSet)
Stationary Chest Press + Single Dumbbell Overhead Tricep Extension + Pulsing Jump Squats (keep your stomach tight constantly)
12 x 4 rounds
🏃🏼♀️ Cardio 🏃🏼♀️
Treadmill
3.6mph, 14% incline
3 mins
🏋🏼♀️Weights 🏋🏼♀️
Cable Rope Tricep Extensions + Stationary Machine Tricep Extensions Hanging Knee Raises
reps are: 15 x 4
Core:
V-Sits + Leg Raises + Heel Touches
10 x 3 rounds