Week #21 -Push

Warm Up:

• Run

  • 1 minute slow, 1minute fast

  • 10mins

⭐️ CORE ⭐️

• Side Obliques

  • 12 x 3 rounds

• Hollow Rocks + Sit-Ups + Heel Touches

  • 12 x 3 rounds

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

• Box Jumps + Elevated Push-Ups

  • 1 minute each 😏

🏋🏼‍♀️Weights 🏋🏼‍♀️

• Incline Barbell Chest Press + Incline Dumbbell Skull Crusher + Knee Ins

  • reps are: 12-10-10-8

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

• Box Jumps + Push-Ups

  • 45sec each

    • 2 rounds :D

🏋🏼‍♀️Weights 🏋🏼‍♀️

• Dumbbell Chest Press + Single Arm Tricep Kick Backs + Crunches

  • Reps are: 15-10-5-15

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

• Box Jumps + Push-Ups

  • 30 seconds each

    • 3 rounds

🏋🏼‍♀️Weights 🏋🏼‍♀️

• Tricep Dips + Dumbbell Flys + Mountain Climbers

  • 15 x 4

• Barbell Skull Crushers + Burpees + Hollow Rocks

  • Reps are: 15-10-5-15 👌🏽😇

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

• Walk

  • 3.4mph, 10%incline

    • 5 minutes

🧘🏼‍♀️ STRETCH 🧘🏼‍♀️ WOO GREAT JOB!!