Week #11 - Pull 💪🏽

Warm Up:

  • Treadmill

    • 10 mins

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

Core:

  • CrossBody Crunches + Heel Touches

    • 24 x 3 rounds

  • Side Oblique Crunches

    • 20x3 rounds

  • Lower Lumbar Extensions + Mountain Climbers

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

Cardio:

  • Treadmill

    • Running

      • 4 mins


🏋🏻‍♀️ Weights: 🏋🏻‍♀️

  • Barbell Bicep Curl + Barbell Row Back Pull

    • Reps are: 15 x 4

  • Sumo Deadlifts + Lat Pull Downs + CrossBody Crunches

    • Reps are: 12 x 4

Cardio:

  • Treadmill

    • Running

      • 3 mins

Weights:

  • Cable Row Back Pull + Lower Lumbar Extensions

    • Reps are: 15 x 5 rounds

Cardio:

  • In & Out Jumps + Mountain Climbers

    • 30 x 3 rounds

Weights:

  • Single Arm Dumbbell Row Back Pull + Single Arm CrossBody Bicep Curl

    • 12 x 3 rounds


⭐️Core:⭐️

  • Side Oblique Crunches + Heel Touches (30)

    • 15 x 3

STRETCH!!!

Brandy WhelanComment