Week #3 - Legs & Shoulders
Treadmill
3.6mph, 6% incline
6 minutes
⭐️ CORE ⭐️
Toe-Tap Sit-Ups + Knee Ins + Heel Touches
16 x 3 rounds
LowerLumbar Extensions + Side Oblique Crunches
15 reps x 4 rounds
🏃🏼♀️ Cardio 🏃🏼♀️
Treadmill
3.6mph, 12% incline
4 minutes
🏋🏼♀️Weights 🏋🏼♀️ **Make sure to take your time!!
Barbell Squats + Body Weight Reverse Lunges (20 PER ROUND :D )
reps are: 12-10-10-8
Leg Press + Dumbbell Lateral Raises
reps are: 12-15-20
🏃🏼♀️ Cardio 🏃🏼♀️
Treadmill
3.6mph, 12% incline
4 minutes
🏋🏼♀️Weights 🏋🏼♀️
Barbell Shoulder Press + Pulsing Jump Squats (20 every time)
reps are: 20-15-10-20
take your time after each set!!
🏃🏼♀️ Cardio 🏃🏼♀️
Treadmill
3.6mph, 12%incline
4 minutes
🏋🏼♀️Weights 🏋🏼♀️
1 minute Wall Sit + Body Weight Walking Lunges
20 x 4 rounds
Dumbbell Arnold Press + Dumbbell Front Raises
reps are: 20-15-10-20
Core:
Hanging Knee Ins + Sit-Ups
12 x 4 rounds
🧘🏼♀️ STRETCH 🧘🏼♀️ GET JOB!!!