Week 4 - Biceps & Back 💪🏽

Warm Up:

Treadmill:

• 6.5mph

  • 4 minutes

Rower:

• 500m

Light Stretch.

Hip Work:

• 20 x 4 rounds!

  • Just sides & back! Using band if available!

Core:

• Stationary Abdominals + Laying Leg Raise

  • 12 x 4 rounds 

🏋🏼‍♀️Weights 🏋🏼‍♀️

• Stationary Row Back Pull + Dumbbell Bicep Curls + CrossBody Crunches

  • 12 x4 rounds

    • increase the weight if possible!

🏃🏼‍♀️ Cardio 🏃🏼‍♀️ 

• Rower

  • 2 mins

🏋🏼‍♀️Weights 🏋🏼‍♀️

• Stationary Lat Pull Downs + Mountain Climbers (24)

  • 12 x 4 rounds

    • go right into mountain climbers + 1 minute break after

🏃🏼‍♀️ Cardio 🏃🏼‍♀️ 

• Rower

  • 500m

🏋🏼‍♀️Weights 🏋🏼‍♀️

• Barbell Bicep Curls + Barbell Bent Over Rows

  • (using the same barbell or heavier)

🏋🏼‍♀️Weights 🏋🏼‍♀️

• Cable Bicep Curls + Burpees 😘

• 12 x4 rounds ( only 6 burpees per round 🤗)

Core:

• Side Obliques

  • 10 x 3 rounds

***WOO!!