Week #11 - Legs 🦵🏽🦿

Warm Up:

• Treadmill

  • Walk 1 min, run 6, walk 1

    • 8minutes

• Light Stretch

• Core

  • Sit-Ups + Leg Raises + Side Obliques (16)

    • 16x 3

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

• Treadmill

• 3.4mph, 12%incline

• 5mins

🏋🏼‍♀️Weights 🏋🏼‍♀️

• Sumo Barbell Squats +Split Lunge Jumps (20 each time)

  • reps are: 12-10-10-10-8

    • 2 minute break or more in between sets!

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

• Treadmill

  • 30 seconds walk, 30 seconds sprint

  • 5 rounds

🏋🏼‍♀️Weights 🏋🏼‍♀️

• Barbell Bulgarian Split Squats + (40) Jumping Jacks

  • reps are: 12-10-10-10-8

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

• Treadmill

  • 30 seconds walk, 30 seconds sprint

    • 5 rounds

🏋🏼‍♀️Weights 🏋🏼‍♀️

• Leg Press + Dumbbell RDL’s

  • reps are: 20-15-15-15-10

• Hamstring Curls + In/Out Jump Squats (30 every time)

  • reps are: 15-10-5-15

• Burpees + 45sec Wall Sit 😘

  • reps are: 15-10-5

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

• Treadmill

  • 3mph, 12%incline

    • 6 mins

🧘🏼‍♀️ STRETCH 🧘🏼‍♀️ GREAT JOB GURLLLLL!! WOO