Week #9 - Back & Biceps

Warm Up:

  • Skipping

    • 1 min

  • Jumping Jacks + Arm Circles

    • 20 x 3 rounds

  • Skipping

    • 1 min

⭐️ CORE ⭐️

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

    • 12 x 4 rounds

🏋🏼‍♀️Weights 🏋🏼‍♀️

  • Barbell Bicep Curls + Single Arm Dumbbell Row Back

    • reps are: 20-10-20-5

      • increase the weight each round!

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

  • Run

    • 2 mins (fast pace)

  • Core:

    • Side Obliques

      • 12 x 2

🏋🏼‍♀️Weights 🏋🏼‍♀️

  • (Alternating) Dumbbell Seated Bicep Curls + Barbell Row Back Pull + Body Weight Squats (30 every time)

    • reps are: 10-8-8-6

    • increase weight every time

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

  • Run

    • 2 mins

  • Core:

    • Hollow Rocks + Leg Raise Twists

      • 12 x 2

🏋🏼‍♀️Weights 🏋🏼‍♀️

  • Standing Dumbbell Hammer Curl + Box Jumps (15 every time) + Toe-Tap Sit-Ups (15 every time)

    • reps are: 10-8-8-6

🏃🏼‍♀️ Core 🏃🏼‍♀️

  • Side Obliques

    • 12 x 3 rounds

Brandy WhelanComment