WEDNESDAY WAH 8/7

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