WEDNEDAY GYM 7/28
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!!
