Week #13 - Legs

Warm Up:

• Treadmill

  • 6 minutes

    • Walk 30 seconds, and then increase speed every minute

    • MAKE IT FAST

• Stretch

• Hip Work

  • 25’s x 3

    • using band + crab walk length of room between each round

• Core

  • Side Obliques + Hollow Rocks + Heel Touches (30)

    • 15 x 3

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

• Run

  • 2 minutes

🏋🏼‍♀️Weights 🏋🏼‍♀️

• Barbell Reverse Lunges (use only the bar, and make sure to go slow!!) + BodyWeight Squats (24)

  • reps are: 12 x 4 (increase the weight each round)

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

• Walk

  • 3 minutes

    • 12% incline

🏋🏼‍♀️Weights 🏋🏼‍♀️

• Weighted Bulgarian Split Squats + Jumping Lunges

  • 12 x 4 rounds

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

• Walk

  • 3 minutes

    • 12% incline

🏋🏼‍♀️Weights 🏋🏼‍♀️

• Pulsing Jump Squats + Toe-Tap Sit-Ups + 1 minute Wall Sit

  • 25 x 3

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

• Run

  • 1 minute

🏋🏼‍♀️Weights 🏋🏼‍♀️

• Walking Lunges

  • 4 minutes!!

🧘🏼‍♀️ STRETCH 🧘🏼‍♀️