Week #9 - Pull

Warm Up:

• Treadmill

  • 10 mins

    • Walk for 1, Run for 8, Walk for 1

Core:

• CrossBody Crunches + Heel Touches

  • 24 x 3 rounds

• Lower Lumbar Extensions + Mountain Climbers

  • 15 x 4 rounds (30 mountain climbers each time)

Cardio:

• Jumping Jacks + High Knees

  • 30sec each x 2 rounds

Weights:

• Deadlift + Alternating Dumbbell Hammer Curls (per arm) ⬇️

  • Reps are: 15-10-5-5

• Barbell Bicep Curl + Lat Pull Downs + Leg Raises

  • Reps are: 12-10-10-8

Cardio:

Jumping Jacks + High Knees

• 30sec each x 2 rounds

Weights:

• Cable Row Back Pull + Seated Dumbbell Curl

  • Reps are: 20 x 4 rounds

Cardio:

• In & Out Jumps + Mountain Climbers

  • 30 x 3 rounds

Weights:

• Single Arm Dumbbell Row Back Pull + Burpees

  • 15 x 3 rounds

• Single Arm Concentration Curls + Banded Biceps

  • 15 x 3

Core:

• Side Oblique Crunches

  • 15 x 3

STRETCH!!!