WEDNESDAY HOME 7/21
WEDNESDAY
ARMS - LIGHT CHEST
Warm Up
20 Reps - Pushup to Single Arm Front Raise
20 Reps - Plate Curls
3 Rounds
15 Reps - Laying DB Skull Crusher
15 Reps - Alternating DB Hammer Curls
20 Reps - Seat Hop overs
3 Rounds
12 Reps EA - Banded Seated Alternating Bicep Curls
12 Reps EA - Tricep Kickbacks
10 Reps EA - Plank Ups
HIIT 2 Rounds
2 Min - Treadmill Run
20 Reps - Wall (treadmill) Taps
3 Rounds
20 Reps EA - Banded Alternating Bicep Curls
(reduce weight each 10 reps, 1 round is 30 reps)
12 Reps - Overhead Tricep Extension
(Keep arm next to your ear and bend at elbow and feel the stretch)
10 Reps EA - Plank Press
3 Rounds
10-10-10 Reps - 3 Stage Bicep Curls
Burn out - Pushups
HIIT 10 Min
Treadmill 1 min Fast Run 1 Min Walk
OR
Your choice of HIIT!!
TEXT ONLY
Warm Up
20 Reps - Pushup to Single Arm Front Raise
20 Reps - Plate Curls
3 Rounds
15 Reps - BB Skull Crusher
15 Reps - BB Reverse Curls
20 Reps - Seat Hop overs
3 Rounds
12 Reps EA - Banded Seated Alternating Bicep Curls
12 Reps EA - Tricep Kickbacks
10 Reps EA - Plank Ups
HIIT 2 Rounds
2 Min - Treadmill Run
20 Reps - Wall (treadmill) Taps
3 Rounds
10-10-10 Reps - Preacher Curls (Drop Set)
(reduce weight each 10 reps, 1 round is 30 reps)
12 Reps - Overhead Tricep Extension
(Keep arm next to your ear and bend at elbow and feel the stretch)
10 Reps EA - Plank Press
3 Rounds
10-10-10 Reps - 3 Stage Bicep Curls
Burn out - Pushups
HIIT 2 Rounds
2 Min - Treadmill Run
20 Reps - Wall (treadmill) Taps
