Week #2 - Legs & Shoulders
Warm Up:
Treadmill
8 minutes
walk for 1, run 2, walk 1, run 2
running on a 5% incline!!!!!
make it fast
Light Stretch
Core
Toe-Tap Sit-Ups + Russian Twists (24)
12x4
Side Obliques + Lower Lumbar
10 x 3
🏃🏼♀️ Cardio 🏃🏼♀️
Pulsing Jump Squats + Run @ 4% incline (FAST)
1 minute each movement
2 rounds! Squeeze Stomach Tight!!!
🏋🏼♀️Weights 🏋🏼♀️
Smith Machine Close Footed Squats + Reverse Lunges + Banded Arm Pulses (30sec)
reps are: 15 x 3 rounds
🏃🏼♀️ Cardio 🏃🏼♀️
Pulsing Jump Squats + Run @ 5% incline (FAST)
1 minute each movement
2 rounds!
🏋🏼♀️Weights 🏋🏼♀️
Barbell Sumo Deadlifts + Dumbbell Lateral Side Raises
reps are: 15-10-5-15
go slow!! squeeze the glutes!
🏃🏼♀️ Cardio 🏃🏼♀️
Pulsing Jump Squats + Run @ 6% incline (FAST)
30 seconds each movement
2 rounds!
🏋🏼♀️Weights 🏋🏼♀️
Weighted Bulgarian Split Squats + 1 minute Wall Sit
reps are: 12-10-10-8
per leg
🏋🏼♀️Weights 🏋🏼♀️
Barbell Hip Thrusts + Dumbbell Arnold Press + Crunches
reps are: 15-10-5-15
🏋🏼♀️Weights 🏋🏼♀️
Quadricep Extensions + Seated Hamstring Curls
reps are: 15-10-5-15
🏃🏼♀️ Cardio 🏃🏼♀️
Treadmill
6 mins
every 30 seconds, 2%, 4%, 6% incline
Core:
Leg Raises + V-Sits
10 x 3
🧘🏼♀️ STRETCH 🧘🏼♀️ YUP. That should hurt!