Week #4 - Chest + Tri's + HiiT

Warm Up:

  • Run

    • 2 minutes

  • Jumping Jacks + Good Mornings

    • 1 minute each

  • Run

    • 2 minutes

  • Jumping Jacks + Good Mornings

    • 1 minute each

  • Run

    • 2 minute

⭐️ CORE ⭐️

  • Crunches + Leg Raises

    • 12 x 4 rounds

  • Side Obliques + Lower Lumbar Extensions

    • 20 x 2 rounds

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

  • 3.4mph, 10% incline

    • 4 minutes

🏋🏼‍♀️Weights 🏋🏼‍♀️

  • Flat Barbell Bench Press

    • reps are: 15-8-6-4-15

      • increase the weight with the lower reps

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

  • High Knees + Butt Kicks

    • 1 minute each

      • 2 rounds

🏋🏼‍♀️Weights 🏋🏼‍♀️

  • Dumbbell Incline Chest + Dumbbell Skull Crushers

    • 30 x 3 rounds ….go light & make sure to burnnnnn!!

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

  • Treadmill

    • 3.4mph, 10%incline

      • 3 minutes

🏋🏼‍♀️Weights 🏋🏼‍♀️

  • Cable Tricep Extensions + Elevated Push-Ups

    • 15 x 4 rounds

  • Incline Dumbbell Flys + Single Arm Tricep Kickbacks

    • reps are: 15-10-5-15

      • (always 15 tricep kickback, use light weight)

Cardio:

  • Walk

    • 3.4mph, 12%incline

      • 3minutes

  • Run

    • 3minutes (no incline)

Core:

  • Hanging Knee Ups + CrossBody Crunches

    • 20 x 3 rounds

🧘🏼‍♀️ STRETCH 🧘🏼‍♀️ WOO GREAT JOB!!

Brandy WhelanComment