WEDNESDAY WAH 5/12
WEDNESDAY
ARMS & CHEST
Warm Up 2 rounds
20 Reps - Bicycle crunches
20 Reps - Mt Climbers
3 Rounds
15 Reps - Laying DB Skull Crusher
10 Reps EA - Bent over Hammer Curls
20 Reps - Seat Hop overs
3 Rounds
12 Reps - DB Spider Curls
(sue a couch or chair if needed)
12 Reps EA - Tricep Kickbacks
10 Reps EA - Plank Ups
HIIT 2 Rounds
20 Reps - DB Squat Clean and Press
20 Reps - Wall (treadmill) Taps
3 Rounds
10 Reps - Banded High 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
8-8-8 Reps - 3 Stage Bicep curls
12 Reps - Banded Over head tricep extension
12 Reps - Pushups
HIIT 10 Min
Treadmill 1 min Fast Run 1 Min Walk
OR
Your choice of HIIT!!
TEXT ONLY
Warm Up
5 min - Treadmill run
3 Rounds
15 Reps - Laying DB Skull Crusher
10 Reps EA - Bent over Hammer Curls
20 Reps - Seat Hop overs
3 Rounds
12 Reps - DB Spider Curls
(sue a couch or chair if needed)
12 Reps EA - Tricep Kickbacks
10 Reps EA - Plank Ups
HIIT 2 Rounds
20 Reps - DB Squat Clean and Press
20 Reps - Wall (treadmill) Taps
3 Rounds
10-10-10 Reps - Banded High 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
8-8-8 Reps - 3 Stage Bicep curls
12 Reps - Banded Over head tricep extension
12 Reps - Pushups
HIIT 2 Rounds
20 Reps - Bicycle crunches
20 Reps - Mt Climbers
