Week #16 - Chest + Back
Warm Up:
Walk
3 minutes
6%incline
Arm Circles + Good Mornings
1 minute each
Run
2 minutes
Jumping Jacks
1 minute each
Walk
3 minutes
12%incline
⭐️ CORE ⭐️
Sit-Ups + Leg Raises
20 x 3 rounds
Lower Lumbar Extensions + Knee Ins
12 x 4 rounds
🏃🏼♀️ Cardio 🏃🏼♀️
Jogging
3 minutes
🏋🏼♀️Weights 🏋🏼♀️
Barbell Bench Press
reps are: 10-8-8-6
increase the weight with the lower reps
make sure to go heavier than last week!
🏃🏼♀️ Cardio 🏃🏼♀️
Mountain Climbers + Crunches
45 seconds each
1 round
🏋🏼♀️Weights 🏋🏼♀️
Incline Dumbbell Chest Press + Banded Row Back Pull
reps are: 20-10-5-20
🏃🏼♀️ Cardio 🏃🏼♀️
Mountain Climbers + Reverse Lunges
45 seconds each
1 round
🏋🏼♀️Weights 🏋🏼♀️
Incline Dumbbell Flys + Dumbbell Row Back Pull
reps are: 20 x 3
Cardio:
Walk
3.4mph, 12%incline
3minutes
🏋🏼♀️Weights 🏋🏼♀️
Single Arm Dumbbell Row Back Pull
reps are: 15 x 3
Elevated Push-Ups + In&Out Jumps
reps are: 20-15-10-5
always 20 In & Out Jumps :D
***Finisher***
Burpees :) + Toe-Tap Sit-Ups
10…9…8…7…6….all the way down to 1 !
🧘🏼♀️ STRETCH 🧘🏼♀️ WOO GREAT JOB!!