Week #10 - Pull

***Make sure to go light Em, you’re just getting back into it 👊🏽😎

Warm Up:

  • Treadmill

    • 10 mins

      • Walk for 1, Run 1

Core:

  • CrossBody Crunches + Heel Touches

    • 24 x 3 rounds

  • Side Oblique Crunches

    • 20x2 rounds

  • Lower Lumbar Extensions + Mountain Climbers

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

Cardio:

  • Treadmill

    • 5 mins

      • 3speed, 12%incline

🏋🏻‍♀️Weights🏋🏻‍♀️

  • Deadlift + Alternating Dumbbell Hammer Curls (per arm) ⬇️ + Toe Tap Sit-Ups

    • Reps are: 10 x 4

  • Barbell Bicep Curl + Lat Pull Downs + Leg Raises

    • Reps are: 20 x 4

Cardio:

  • Treadmill

    • 4 mins

      • 3.2 speed, 12%incline

Weights:

  • Cable Row Back Pull + Seated Dumbbell Curl + Mountain Climbers

    • 20 x 4

Cardio:

  • In & Out Jumps + Mountain Climbers

    • 30 x 3 rounds

Weights:

  • Single Arm Dumbbell Row Back Pull + Burpees

    • 10 x 4 rounds

  • Single Arm Concentration Curls + Pulsing Jump Squats

    • 15 x 4


Core:

  • Side Oblique Crunches

    • 15 x 3

STRETCH!!!

Brandy WhelanComment