Week #11 - Shoulders + Biceps + Triceps
Warm Up:
Row
500 m
Jumping Jacks + High Knees
30 seconds each
2 rounds
⭐️ CORE ⭐️
Crunches + Leg Raises + Heel Touches (30)
15 x 4 rounds
Side Obliques
15 x 3 rounds
🏃🏼♀️ Cardio 🏃🏼♀️
Treadmill
Running
3 mins
🏋🏼♀️Weights 🏋🏼♀️
Seated Arnold Press + Seated Side Raises
12 reps x 4 rounds
🏃🏼♀️ Cardio 🏃🏼♀️
Jumping Jacks + Donkey Kicks
45 seconds each
2 rounds
🏋🏼♀️Weights 🏋🏼♀️
Barbell Shoulder Press + Dumbbell Skull Crushers + In/Out Jumps
12 reps x 4 rounds
🏃🏼♀️ Cardio 🏃🏼♀️
Skipping + Wall Sit
45 seconds each
2 rounds
🏋🏼♀️Weights 🏋🏼♀️
Barbell Biceps + Single Arm Tricep Kickbacks + Burpees :D sucks to suck BISHES!
12 x 4 rounds
🏋🏼♀️Weights 🏋🏼♀️
Dumbbell Bicep Hammer Curl + Dumbbell Front Raises + Reverse Lunges
20…18…16…14…12…10……….2 :D
Core:
Hollow Rocks + Side Obliques
14 x 3
🧘🏼♀️ STRETCH 🧘🏼♀️