Week #1 - Biceps & Back

Warm Up:

• Treadmill

  • 3.4mph, 8% incline

    • 8 mins

⭐️ CORE ⭐️

• Toe-Tap Sit-Ups + Leg Raises + Heel Touches

  • 12 x 4 rounds

• Side Oblique Crunches

  • 12 (per side) x 3 rounds

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

• Rower

  • 500 meters (its a warm up so take it slow, and squeeze your back)

🏋🏼‍♀️Weights 🏋🏼‍♀️

• Barbell Bicep Curls + Single Arm Dumbbell Row Back (SuperSet)

  • reps for biceps are: 20-10-20-5

  • reps for single arm are: 10-8-8-6

    • increase the weight each round!

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

• Walk

  • 4 mins (fast pace)

🏋🏼‍♀️Weights 🏋🏼‍♀️

• (Alternating) Dumbbell Seated Bicep Curls + Body Weight Squats (20 every time)

  • reps are: 10-8-8-6

  • increase weight every time

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

• Walk

  • 3 mins

🏋🏼‍♀️Weights 🏋🏼‍♀️

• Cable Close Grip Row Back Pull + Knee Ins (15 every time on the bench)

  • reps are: 20-10-20-5

    • increase the weight for the 10’s and 5’s

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

• Treadmill

  • 3.6mph, 12%incline

    • 6 mins

🏃🏼‍♀️ Core 🏃🏼‍♀️

• Side Obliques

  • 12 x 3 rounds