Week #1 - Biceps & Triceps

Warm Up:

• Treadmill

  • 6mph

    • 6 mins

Core:

• Crunches + Leg Raises + Heel Touches

  • 10x4 rounds

• Side Obliques

  • 15x2 rounds

TwerkOut:

• Barbell Bicep Curl + Barbell Skull Crusher

  • 12x4 rounds 

• Treadmill

  • 3mph, 12%incline

    • 3 minutes

• Dumbbell Hammer Curl + Dumbbell Tricep KickBacks (1 arm @ a time)

  • 20x3 rounds

• Treadmill

  • 3.5mph, 10%incline

    • 3 minutes

• Stationary Biceps + Mountain Climbers

  • 15x3 rounds

Core + Glutes:

• Stationary Abdominals + Donkey Kicks

  • 15 Stationary Abs + 30 DKicks

    • 3 rounds!!

WOO!! Big stretch please! Youre going to be sore :D