Week #10 - Legs & Shoulders

Warm Up:

• Treadmill

  • 8 minutes

    • walk for 1, run 2, walk 1, run 2

    • running on a 5% incline!!!!!

    • make it fast

• Light Stretch

• Hip Work

  • 25 x 4

    • using band!

• Core

  • Toe-Tap Sit-Ups + Russian Twists (24)

    • 12x4

  • Side Obliques + 1 Leg Bicycle Kicks

    • 10 x 3

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

• Pulsing Jump Squats + Run @ 4% incline (FAST)

  • 1 minute each movement

    • 2 rounds! Squeeze Stomach Tight!!!

🏋🏼‍♀️Weights 🏋🏼‍♀️

• Body Weight Squats + Lunges + Banded Arm Pulses (45sec)

  • reps are: 45 x 2 rounds

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

• Pulsing Jump Squats + Run @ 5% incline (FAST)

  • 1 minute each movement

    • 2 rounds!

🏋🏼‍♀️Weights 🏋🏼‍♀️

• Dumbbell Deadlifts + Hip Thrusts + Dumbbell Lateral Side Raises

  • reps are: 15 x 4 rounds

    • go slow!! squeeze the glutes!

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

• Pulsing Jump Squats + Run @ 6% incline (FAST)

  • 30 seconds each movement

    • 2 rounds!

      🏋🏼‍♀️Weights 🏋🏼‍♀️

• Weighted Bulgarian Split Squats + Thrusters + 1 minute Wall Sit

  • 12-10-10-8

    • per leg

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

• Treadmill

  • 6 mins

    • every 30 seconds, 2%, 4%, 6% incline

Core:

• Leg Raises + V-Sits

  • 10 x 3

🧘🏼‍♀️ STRETCH 🧘🏼‍♀️