Week #4 - Back & Bi's + Body Weight HiiT

Warm Up:

  • Treadmill

    • 10 mins

      • Walk for 2, Run for 2 with a 3% incline, let me know which speed you choose!

Core:

  • Side Oblique Crunches

    • 20x3 rounds

  • Lower Lumbar Extensions + Mountain Climbers

    • 14 x 4 rounds (24 mountain climbers each time)

Cardio:

  • Treadmill

    • 6 mins

      • walk for 1 min, run for 4, walk for 1

Weights:

  • Lat Pull Downs + Toe-Tap Sit-Ups

    • 15 x 3 rounds

Cardio:

  • In & Out Jumps + Split Lunge Jumps

    • 20 x 2 rounds

Weights:

  • Cable Row Back Pull + Seated Dumbbell Hammer Curls

    • reps are: 15-10-5-15

      • increase the weight as the reps go down

Cardio:

  • In & Out Jumps + Knee Ins

    • 25 x 2 rounds

Weights:

  • Single Arm Dumbbell Row Back Pull

    • reps are: 12-10-10-8

  • Barbell Bicep Curls + Quick Banded Bicep Curls

    • reps are: 15-10-5-15

  • Single Arm CrossBody Cable Bicep Curls

    • reps are: 12x4

Core:

  • Sit-Ups + Knee Ins + Heel Touches (30)

    • 15 x 3

STRETCH!!!

Brandy WhelanComment