Week #7 - Pull

Warm Up:

  • Treadmill

    • 10 mins

      • Walk for 2, Run for 6, Walk for 2

Core:

  • CrossBody Crunches + Leg Raises + Heel Touches (24)

    • 12x4 rounds

  • Side Oblique Crunches

    • 20x3 rounds

  • Lower Lumbar Extensions + Mountain Climbers

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

Cardio:

  • Treadmill

    • 5 mins

      • 3.2speed, 12%incline

Weights:

  • Deadlift

    • Reps are: 15-10-10-6

      • Make sure from is perfect, and save some gas for the heavy set of 6!!

  • Barbell Bicep Curl + Lat Pull Downs

    • 20 x 4 rounds

Cardio:

  • Treadmill

    • 4 mins

      • 3.2 speed, 12%incline

  • In & Out Jumps + Toe-Tap Sit-Ups

    • 20 x 2 rounds

Weights:

  • Cable Row Back Pull + Seated Dumbbell Hammer Curl

    • 30 x 2 rounds

Cardio:

  • Treadmill

    • 4mins

      • 3.2 speed, 12%incline

  • In & Out Jumps + Knee Ins

    • 30 x 2 rounds

Weights:

  • Single Arm Dumbbell Row Back Pull + Burpees

    • 12 x 4 rounds

  • Single Arm Concentration Curls + Pulsing Jump Squats

    • 15 x 4


Core:

  • Side Oblique Crunches

    • 15 x 3

STRETCH!!!

Brandy WhelanComment