Week #9 - Legs 🦵🏽🦵🏽

Warm Up:

• Treadmill

  • Walk 2 mins, Run 6

    • 8 minutes

• Light Stretch

• Core

  • Toe-Tap Sit-Ups + Leg Raises + Russian Twists (48)

    • 24x 3

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

• Treadmill

  • 3.6mph, 12%incline

    • 3mins

🏋🏼‍♀️Weights 🏋🏼‍♀️

• Barbell Squats + Quadricep Extensions

  • reps are: 12-10-10-8

    • 2 minute break or more in between sets!

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

• Treadmill

  • 3.6mph, 12%incline

    • 3 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