Week #1 - Legs + Shoulders
Warm Up:
Treadmill
10 minutes
walk for 2, run 4, walk 2, run 2, walk 2
Light Stretch
Core
Toe-Tap Sit-Ups + Russian Twists (24)
12x4
Side Obliques Crunches + Hanging Knee Raises
10 x 4
🏃🏼♀️ Cardio 🏃🏼♀️
Mountain Climbers + Treadmill (3.4mph, 12%incline)
1 minute each movement
2 rounds! Squeeze Stomach Tight!!!
🏋🏼♀️Weights 🏋🏼♀️
Barbell Squats + BodyWeight Reverse Lunges
reps are: 10-12-15-20 (you read it right, start heavy then decrease as the reps go up)
do a warm up set of squats before starting the 10, I aim for 8, then light stretch, then attack it. GOODLUCK GIRL
🏃🏼♀️ Cardio 🏃🏼♀️
Mountain Climbers + Treadmill (3.4mph, 12%incline)
1 minute each movement
2 rounds!
🏋🏼♀️Weights 🏋🏼♀️
Deadlifts + Dumbbell Lateral Side Raises
reps are: 12-10-8-12
go slow!! squeeze the glutes!
🏃🏼♀️ Cardio 🏃🏼♀️
Mountain Climbers + Treadmill (3.6mph, 12%incline
30 seconds each movement
2 rounds!
🏋🏼♀️Weights 🏋🏼♀️
Weighted Bulgarian Split Squats + Standing Arnold Press (squeeze core tight)
10-12-15
per leg
🏋🏼♀️Weights 🏋🏼♀️
Quadricep Extensions + Hamstring Curls
10-8-8-6
increase the weight!!
🏃🏼♀️ Cardio 🏃🏼♀️
Treadmill
6 mins
every 30 seconds, 2%, 4%, 6% incline
Core:
Leg Raises + V-Sits
10 x 3