Week #8 - Legs
Warm Up:
Treadmill
Walk 2 mins, Run 6 mins
8 minutes
Light Stretch
Core
Sit-Ups + Leg Raises
20 x 3
Side Obliques + Lower Lumbar
15 x 3
🏃🏼♀️ Cardio 🏃🏼♀️
Treadmill
3.2mph, 12%incline
4 mins
🏋🏼♀️Weights 🏋🏼♀️
Barbell Squats + Weighted Reverse Lunges
reps are: 20-15-10-5-20
Slightly heavier than last week 😏
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
3 mins
🏋🏼♀️Weights 🏋🏼♀️
Wide Stance Body Weight Squats + 1 minute Wall Sit
reps are: 20-10-5-20
🏃🏼♀️ Cardio 🏃🏼♀️
Toe-Tap Sit-Ups +Jumping Jacks
30 seconds each movement
3 rounds!
🏋🏼♀️Weights 🏋🏼♀️
Dumbbell RDL’s + Curtsy Lunges (20 everytime)
reps are: 12 x 4
Dumbbell Bulgarian Split Squats + In/Out Jump Squats (30 every time)
reps are: 15-10-5-15
per leg!
increase the weight!
Walking Lunges
reps are: 30 x 4
🏃🏼♀️ Cardio 🏃🏼♀️
Treadmill
3mph, 12%incline
3 mins
🏋🏼♀️Weights 🏋🏼♀️
Quadriceps Extensions + Hamstring Curls
reps are: 15-10-5-15
🧘🏼♀️ STRETCH 🧘🏼♀️ GREAT JOB GURLLLLL!! WOO