Week #11 - Push 💨

Warm Up:

  • Walk

    • 2 minutes

  • Jumping Jacks + Good Mornings

    • 1 minute each

  • Walk

    • 3.6mph, 12%incline

      • 2 minutes

  • Jumping Jacks + Good Mornings

    • 1 minute each

  • Run

    • 3 minutes

⭐️ CORE ⭐️

  • V-Sits + Leg Raises + Heel Touches

    • 12 x 4 rounds

  • Side Obliques + Lower Lumbar Extensions

    • 20 x 2 rounds

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

  • Skipping

    • 2 mins

🏋🏼‍♀️Weights 🏋🏼‍♀️

  • Flat Barbell Bench Press + Dumbbell Skull Crushers

    • reps are: 30-15-5-30

      • increase the weight with the lower reps

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

  • High Knees + Reverse Lunges

    • 1 minute each

      • 2 rounds

🏋🏼‍♀️Weights 🏋🏼‍♀️

  • Dumbbell Incline Chest + Dumbbell Flys

    • Reps are: 10 x 4 rounds

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

  • Treadmill

    • 3.4mph, 10%incline

      • 3 minutes

🏋🏼‍♀️Weights 🏋🏼‍♀️

  • Cable Tricep Extensions + Elevated Push-Ups

    • Reps are: 20-5-5-5-20

  • Single Arm Tricep Kickbacks + Split Lunge Jumps

    • reps are: 15-10-5-15

Cardio:

  • Walk

    • 3.4mph, 12%incline

      • 3minutes

  • Run

    • 3minutes (no incline)

Core:

  • Hanging Knee Ups + CrossBody Crunches

    • 20 x 3 rounds

🧘🏼‍♀️ STRETCH 🧘🏼‍♀️ WOO GREAT JOB!!

Brandy WhelanComment