Week #11 - Chest & Back

Warm Up:

• Treadmill

  • 5 mins

    • Jogging

• Skipping

  • 1 min

• Treadmill

  • 4 mins

    • Jogging + 3% incline

• Skipping

  • 1 min

⭐️ CORE ⭐️

• Hollow Rocks + Leg Raises + Heel Touches

  • 14 x 3 rounds

• Side Obliques

  • 10 x 3

🏋🏼‍♀️Weights 🏋🏼‍♀️

• Barbell Chest Press + Push-Ups + Mountain Climbers

  • reps are: 10-8-8-6

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

• Run

  • 3 mins (fast pace) 3% incline

• Core:

  • Mountain Climbers

    • 12 x 2

🏋🏼‍♀️Weights 🏋🏼‍♀️

• Incline Dumbbell Chest Press + Dumbbell Flys + Toe-Tap Sit-Ups

  • reps are: 10-8-8-6

  • increase weight every time

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

• Run

  • 3 mins

🏋🏼‍♀️Weights 🏋🏼‍♀️

• Barbell Row Back Pull + Burpees <3

  • reps are: 12-10-10-8

🏋🏼‍♀️Weights 🏋🏼‍♀️

• Single Arm Dumbbell Row + Banded Row Back Pulls

  • reps are: 12-10-10-8

🏃🏼‍♀️ Core 🏃🏼‍♀️

• Side Obliques

  • 12 x 2 rounds