Week #7 - Legs

Warm Up:

  • Treadmill

    • Walk 2 mins, Run 2 mins

      • 8 minutes

  • Light Stretch

  • Core

    • CrossBody Crunches + Knee Ins + Russian Twists

      • 24x 3

    • Side Obliques + Lower Lumbar

      • 15 x 3

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

  • Treadmill

    • 3.2mph, 12%incline

      • 4 mins

🏋🏼‍♀️Weights 🏋🏼‍♀️

  • Close Stance Barbell Squats

    • reps are: 20-15-10-5-20

      • start with a low weight and try to keep your stance a little inside shoulder width!

      • 2 minute break or more in between sets!

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

  • Treadmill

    • 3.2mph, 12%incline

      • 4 mins

🏋🏼‍♀️Weights 🏋🏼‍♀️

  • Wide Stance Body Weight Squats + 45sec Wall Sit

    • reps are: 20-10-5-20

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

  • Mountain Climbers +Jumping Jacks

    • 30 seconds each movement

      • 3 rounds!

🏋🏼‍♀️Weights 🏋🏼‍♀️

  • Dumbbell RDL’s + Curtsy Lunges (20 everytime)

    • reps are: 10 x 4

  • Barbell Bulgarian Split Squats + In/Out Jump Squats (30 every time)

    • reps are: 15 x 3

      • per leg!

      • increase the weight!

  • Reverse Lunges

    • reps are: 20-15-10-5-20

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

  • Treadmill

    • 3mph, 12%incline

      • 6 mins

🧘🏼‍♀️ STRETCH 🧘🏼‍♀️ GREAT JOB GURLLLLL!! WOO

Brandy WhelanComment