Week #15 - Chest & Back

Warm Up:

• Run

  • 3 minutes

• Arm Circles + Good Mornings

  • 1 minute each

• Run

  • 2 minutes

• Jumping Jacks

  • 1 minute each

• Run

  • 2 minute

⭐️ CORE ⭐️

• Sit-Ups + Leg Raises

  • 20 x 2 rounds

• Lower Lumbar Extensions + Knee Ins

  • 12 x 4 rounds

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

• Jogging

  • 3 minutes

🏋🏼‍♀️Weights 🏋🏼‍♀️

• Incline Barbell Bench Press + Incline Push-Ups (12 every time)

  • reps are: 10-8-8-6

    • increase the weight with the lower reps

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

• Mountain Climbers + Crunches

  • 45 seconds each

    • 1 round

🏋🏼‍♀️Weights 🏋🏼‍♀️

• Dumbbell Chest Press + Dumbbell Row Back Pull

  • reps are: 20-10-5-20

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

• Mountain Climbers + Reverse Lunges

  • 45 seconds each

    • 1 round

🏋🏼‍♀️Weights 🏋🏼‍♀️

• Incline Dumbbell Flys + Banded Pull Downs

  • reps are: 20 x 3

Cardio:

Walk

• 3.4mph, 12%incline

  • 3minutes

🏋🏼‍♀️Weights 🏋🏼‍♀️

• Single Arm Dumbbell Row Back Pull

  • reps are: 15 x 4

• ***Finisher***

  • Burpees :) + Toe-Tap Sit-Ups

    • 10…9…8…7…6….all the way down to 1 !

🧘🏼‍♀️ STRETCH 🧘🏼‍♀️ WOO GREAT JOB!!