Week #12 - Chest + Tri's + Glutes

Warm Up:

• Run

  • 2 minutes

• Jumping Jacks + KettleBell Swings

  • 1 minute (30 sec each)

• Run

  • 2 minutes

• Jumping Jacks + KettleBell Swings

  • 1 minute (30 sec each)

• Run

  • 2 minute

⭐️ CORE ⭐️

• Side Obliques

  • 12 x 3 rounds

• Toe Tap Sit-Ups + Heel Touches

  • 12 x 4 rounds

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

• Skipping

  • 2 minute

🏋🏼‍♀️Weights 🏋🏼‍♀️

• Dumbbell Incline Chest Press + Push-Ups (20 every time)

  • 25 x 3 ***SuperSet***

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

• High Knees + Butt Kicks

  • 1 minute each

🏋🏼‍♀️Weights 🏋🏼‍♀️

• Dumbbell Chest Flys + Dumbbell Skull Crushers + Mountain Climbers

  • 20 x 3 ***SuperSet***

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

• Side Shuffles (shuffling the length of the room, back and forth)

  • 1 minute

🏋🏼‍♀️Weights 🏋🏼‍♀️

• Banded Tricep Extensions + Dumbbell Tricep Kickback + Kettlebell Swings

  • 20 x 3 ***SuperSet***

Core:

• Hanging Knee Ups + CrossBody Crunches

  • 10 x 3 rounds

🧘🏼‍♀️ STRETCH 🧘🏼‍♀️ WOO GREAT JOB!!