WEDNEDAY GYM 5/12

WEDNESDAY 

BACK & Chest 

Warm Up 3 Rounds 

20 Reps  - Bicycle Crunches  

20 Reps - Leg Lift

10 Reps ES - Single Knee Weighted Twist 



3 Rounds 

10 Reps - Incline DB Fly

10 Reps EA - Incline alternating db Press 

10 Reps - Plank Hop In 


3 Rounds 

10 Reps EA - Feet Elevated Plank Row 

20 Reps - 4 Point Lateral Twists

20 Reps - Seat Jumps


HIIT 3 ROUNDS 

12 REps - Reverse grip lat pull   

10 Reps EA - Plank Row 



3 Rounds 

10 Reps - DB Chest press from floor 

10 Reps EA - Bent over single row

( stand a step back from machine and reach and stretch) 

30 Reps - Kettlebell Swings  


3 Rounds 

12 Reps - Cross Body Romanian Dead Lift 

20 Reps - Seated Shrugs 

20 Reps - Seat Hop



HIIT 10 Min 

Run: 1 min Fast Run 1 Min Walk 

OR 

Your choice of HIIT!!