Week #19 - Legs

Warm Up:

• Treadmill

  • Walk 2 mins, Run 2 mins @ 3% incline

    • 12 minutes

• Light Stretch

• Core

  • Sit-Ups + Leg Raises

    • 20x 3

  • Side Obliques + Lower Lumbar

    • 15 x 4

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

• Treadmill

  • 3.2mph, 12%incline

    • 3 mins

🏋🏼‍♀️Weights 🏋🏼‍♀️

• Barbell Squats + Reverse Lunges

  • reps are: 20-15-10-5-20

    • start with a low weight!

    • 2 minute break or more in between sets!

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

• Treadmill

  • 3.2mph, 12%incline

    • 3 mins

🏋🏼‍♀️Weights 🏋🏼‍♀️

• Sumo Dumbbell Squats + 1min Wall Sit

  • reps are: 20-10-5-20

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

• Mountain Climbers +Jumping Jacks

  • 30 seconds each movement

    • 3 rounds!

🏋🏼‍♀️Weights 🏋🏼‍♀️

• Dumbbell RDL’s + Curtsy Lunges (20 everytime)

  • reps are: 15x 3

• Barbell Bulgarian Split Squats + In/Out Jump Squats (30 every time)

  • reps are: 15 x 3

    • per leg!

    • increase the weight!

• Reverse Lunges + Half Burpees 😘

  • reps are: 20-15-10-5-20

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

• Treadmill

  • 3mph, 12%incline

    • 6 mins

🧘🏼‍♀️ STRETCH 🧘🏼‍♀️ GREAT JOB GURLLLLL!! WOO