Week #4 - Legs & Shoulders

Treadmill 

• 3.4mph, 6% incline

  • 6 minutes 

    ⭐️ CORE ⭐️

  • Toe-Tap Sit-Ups + Knee Ins 

    • 16 x 3 rounds 

• LowerLumbar Extensions + Side Oblique Crunches

  • 15 reps x 3 rounds

🏃🏼‍♀️ Cardio 🏃🏼‍♀️ 

• Treadmill

  • 3.4mph, 12% incline

    • 4 minutes

🏋🏼‍♀️Weights 🏋🏼‍♀️ **Make sure to take your time!!

• Barbell Squats + Body Weight Reverse Lunges (20 PER ROUND :D )

  • reps are: 10-8-8-6

• Leg Press + Pulsing Jump Squats

  • reps are: 15 x 4

🏃🏼‍♀️ Cardio 🏃🏼‍♀️ 

• Treadmill  

  • 3.4mph, 12% incline

    • 4 minutes

🏋🏼‍♀️Weights 🏋🏼‍♀️

• Seated Barbell Shoulder Press + Dumbbell Side Raises

  • reps are: 20-15-10-20

    • take your time after each set!!

    • increase the weight!

 🏃🏼‍♀️ Cardio 🏃🏼‍♀️ 

• Treadmill  

  • 3.4mph, 12%incline

    • 4 minutes

🏋🏼‍♀️Weights 🏋🏼‍♀️

• Barbell 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!!!