Week 23 - Legs

Warm Up:

Run

10 minutes

Light Stretch

Hip Work

20 x 4

using yellow band

Core:

Hollow Rocks + Crunches + Heel Touches

12 x3 rounds

Side Obliques

12x3

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

Run

3 minutes

🏋🏼‍♀️Weights 🏋🏼‍♀️

Bulgarian Split Squats + 30 seconds banded shoulder side raises

Reps are: 10 - 12 - 15 (hold 15/20’s)

(per leg)

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

Run

3 minutes

🏋🏼‍♀️Weights 🏋🏼‍♀️

Weighted Goblet Squats + Pulsing Jump Squats + Slow Mountain Climbers (30)

15 x 4 rounds

Hold 30lbs for the first, then add 10lbs each round

Hold 20’s for the pulsing jump squats

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

Run

3minutes

🏋🏼‍♀️Weights 🏋🏼‍♀️

Body Weight Squats into Calf Raise + Banded 45 second Wall Sit

25 x 4 rounds

🏋🏼‍♀️Weights 🏋🏼‍♀️

Kneeling Fire Hydrants + Glute Bridge

45 seconds each x 4 rounds 🍑🔥

Core:

Side Obliques 15 x 2 rounds

🧘🏼‍♀️ STRETCH 🧘🏼‍♀️