Week #3 - Legs & Shoulders

Treadmill 

• 3.6mph, 8% incline

• 6 minutes 

• Hip Work

  • 30 on left leg, 30 on right leg. 2rounds!

    • Just sides & back! Use a band if you have 1!!
      

      ⭐️ CORE ⭐️

• Stationary Abdominals + Leg Raises

  • 15 x 4 rounds 

• LowerLumbar + Side Obliques 

  • 10 reps x 4 rounds

🏃🏼‍♀️ Cardio 🏃🏼‍♀️ 

• Walking Lunge Kickbacks

  • 2 mins

🏋🏼‍♀️Weights 🏋🏼‍♀️

• Barbell Squats + Curtsy Lunges

  • reps are: 10-8-8-6

    • increasing weight, take your time with the squats, and make sure the form is perfect!

🏋🏼‍♀️Weights 🏋🏼‍♀️

• Bulgarian Split Squats + Seated Dumbbell Lateral Raises

  • reps are: 12 x 4

    • use light weight for side raises! (bulgarians are in picture below)

  🏋🏼‍♀️Weights 🏋🏼‍♀️

• Quadricep Extensions + Dumbbell Shoulder Press

  • reps are: 10-8-8-6

🏋🏼‍♀️Weights 🏋🏼‍♀️

• Hamstring Curls + Cable Face Pulls

  • 10 x 4 rounds

🏃🏼‍♀️ Cardio 🏃🏼‍♀️

• Walking Lunge Kickbacks

  • 5 mins

🧘🏼‍♀️ STRETCH 🧘🏼‍♀️