Week #7 - Legs & Shoulders

Warm Up:

• Run

• 15 minutes

Core:

• Toe-Tap Sit-Ups + Leg Raises + Heel Touches

  • 14 x3 rounds

• Side Obliques

• 15 x 3

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

• Run

  • 3 minutes

🏋🏼‍♀️Weights 🏋🏼‍♀️

• Barbell Squats + Pulsing Jump Squats

  • Reps are: 12 - 10 - 8 - 12

• Walking Lunges

  • 2 mins

• Seated Shoulder Press + Seated Dumbbell Lateral Raises

  • 10 x 4 rounds

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

• Run

  • 3 minutes

🏋🏼‍♀️Weights 🏋🏼‍♀️

• Weighted Goblet Squats + Weighted Curtsy Lunges

  • 20 x 3 rounds

    • Hold 30lbs for the first, then add 10lbs each round

    • Hold 20’s curtsys

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

• Run

  • 3minutes

🏋🏼‍♀️ Weights 🏋🏼‍♀️

• Single Leg Glute Bridge + Banded 45 second Wall Sit

  • 50 x 3 rounds (25 per leg)

  • Use the band and do the in and outs!

🏋🏼‍♀️Weights 🏋🏼‍♀️

• Kneeling Fire Hydrants + Crunches

• 45 seconds each x 3 rounds 🤗

🧘🏼‍♀️ STRETCH 🧘🏼‍♀️