Week #19 - Pull

Warm Up:

  • Treadmill

    • Walk 1, Run 5, Walk 1, Run 5

      • 12 mins

Core:

  • Sit-Ups + Leg Raises + Heel Touches (24)

    • 12 x 4 rounds

  • Side Obliques

    • 45 x 1 round

TwerkOut:

  • DeadLift + Hammer Curls

    • reps are: 15 x 4

  • Barbell Bicep Curl + Barbell Skull Crusher + (50) High Knees

    • 25 x 4 rounds 

  • Treadmill

    • 3.4mph, 12%incline

      • 3 minutes

  • Dumbbell Alternating Curl + Dumbbell Tricep KickBacks

    • 15 x3 rounds

      • 15 per arm!!

  • Treadmill

    • 3.4mph, 10%incline

      • 3 minutes

  • Banded Bicep Curls + Banded Tricep Extensions + (50) Butt Kicks

    • 25 x 4 rounds

  • Treadmill

    • 3.4mph, 12%incline

      • 3 minutes

***ONLINE WORKOUT IF YOU HAVENT ALREADY!! LETS GOOO!!***


Core + Glutes:

  • Stationary Abdominals + Donkey Kicks

    • 15 Stationary Abs + 30 DKicks

      • 3 rounds!!

WOO!! THATS RIGHT EMMMMMA GIRL 💪🏽💪🏽

Brandy Whelan1 Comment