Week #13 - Back & Bi's

Warm Up:

• Run

  • Walk 2 mins, Run 2 mins FAST

    • 12 minutes

⭐️ CORE ⭐️

• Hollow Rocks + Toe Tap Sit-Ups + Leg Raise Twists

  • 14 x 4 rounds

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

• Run

  • 3 minutes

🏋🏼‍♀️Weights 🏋🏼‍♀️

• Barbell Curls + Assisted Pull Ups + Knee Ins

  • reps are: 20-10-5-10

    • use light weight for the 20’s, heavier weight for the 10’s.

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

• Run

  • 3 minutes

🏋🏼‍♀️Weights 🏋🏼‍♀️

• Seated Dumbbell Curls + Single Arm Dumbbell Row Back Pull + Weighted In & Out Jumps

  • reps are: 20-10-20-10

    • use light weight for the 20’s, heavier weight for the 10’s.

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

• Run

  • 3 minutes

🏋🏼‍♀️Weights 🏋🏼‍♀️

• Banded Row Back Pull + Box Jumps

  • reps are: 20-10-20-10

🏋🏼‍♀️Weights 🏋🏼‍♀️

• Dumbbell Hammer Curls + Jumping Jacks + BURPEES <3

  • 45 seconds each

    • 3 rounds

Core:

• Side Obliques + Hollow Rocks

  • 15 x 3 rounds

🧘🏼‍♀️ STRETCH 🧘🏼‍♀️