Week #17 - Legs & Shoulders

Warm Up:

• Run

  • 12 minutes

    • Run 3 mins, Walk 1 min

• Stretch

• Hip Work

  • 50’s x 2

    • using band + crab walk length of room between each round

• Core

  • V-Sits + Russian Twists (24)

    • 12x4

  • Side Obliques

    • 10 x 3

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

• Run

  • 4 minutes

🏋🏼‍♀️Weights 🏋🏼‍♀️

• Barbell Squats + Curtsy Lunges + Hollow Rocks

  • reps are: 10-8-8-6 (increase the weight each round)

    • 20 curtsy lunges & hollow rocks each time…haha

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

• Run

  • 3 minutes

🏋🏼‍♀️Weights 🏋🏼‍♀️

• Dumbbell Side Raises + Barbell Shoulder Press

  • 12 x 4 rounds

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

• Run

  • 2 minutes

🏋🏼‍♀️Weights 🏋🏼‍♀️

• Bulgarian Split Squats + Arnold Press

  • 12 x 4

    • 12 per leg

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

• Run

  • 1 minute

🏋🏼‍♀️Weights 🏋🏼‍♀️

• Walking Lunges

  • 5 minutes

🧘🏼‍♀️ STRETCH 🧘🏼‍♀️