WEDNESDAY GYM 10/16

WEDNESDAY 

BACK & ABS 

3 Rounds 

20 Reps - Weighted Bicycle Crunches 

10 Reps - KB Dead to Upright Row 

10 Reps EA - Plank Push Pull 


3 Rounds 

10 Reps EA - Bird Dog w/ Row

5 Reps EA -Bench Plank Twist - Press

10 Reps - DB Dead Lift


3 Rounds 

10 Reps - BIG Ball Slams (reach high and big slam)

20 Reps - Ball Mt Climbers 

5 Reps - Plank Knee to Elbow (slow and tight) 


3 Rounds 

10 Reps - Standing Close Grip Row

12 Reps - Devil Press / Plank Row 

10 Reps - Pushup to Side Crunch



HIIT 10 Min 

Treadmill 1 min Fast Run 1 Min Walk 

OR 

Your choice of HIIT!!


TEXT ONLY 

3 Rounds

20 Reps - Weighted Bicycle Crunches 

10 Reps - KB Dead to Upright Row 

10 Reps EA - Plank Push Pull 

3 Rounds

10 Reps EA - Bird Dog w/ Row

5 Reps EA -Bench Plank Twist - Press

10 Reps - DB Dead Lift 

3 Rounds 

10 Reps - BIG Ball Slams (reach high and big slam)

20 Reps - Ball Mt Climbers 

5 Reps - Plank Knee to Elbow (slow and tight)  

3 Rounds 

10 Reps - Standing Close Grip Row

12 Reps - Devil Press / Plank Row 

10 Reps - Pushup to Side Crunch

HIIT 10 MIN  

Treadmill 1 min Fast Run 1 Min Walk 

OR 

You choice of HIIT!!