Week #11 - Legs

Warm Up:

• Treadmill

  • 15 minutes

• Light Stretch

• Hip Work

  • 20 x 4

    • using band!

• Core

  • CrossBody Crunches + Russian Twists (24)

    • 12x4

  • Side Obliques + Hollow Rocks

    • 10 x 3

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

• Mountain Climbers + High Knees

  • 30 seconds each movement

    • 2 rounds!

🏋🏼‍♀️Weights 🏋🏼‍♀️

• Barbell Squats + Weighted Curtsy Lunges

  • reps are: 12 x 4

    • 12 curtsy lunges

    • I want to see heavy!!

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

• Mountain Climbers + High Knees

  • 30 seconds each movement

    • 2 rounds!

🏋🏼‍♀️Weights 🏋🏼‍♀️

• Deadlifts + Hip Thrusts (pictured below)

  • reps are: 12 x 4

    • go slow!! squeeze the glutes!

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

• Mountain Climbers + High Knees

  • 30 seconds each movement

    • 2 rounds!

      🏋🏼‍♀️Weights 🏋🏼‍♀️

• Weighted Bulgarian Split Squats + Arnold Press

  • 10 x 4

    • 10 per leg

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

• Mountain Climbers + High Knees

  • 30 seconds each movement

    • 2 rounds!

🏋🏼‍♀️Weights 🏋🏼‍♀️

• Body Weight Squats + 1 Minute WALL SITS

  • reps are: 50…40…30…20…10…

  • Yipppeee!!

🧘🏼‍♀️ STRETCH 🧘🏼‍♀️