WEDNEDAY WAH 8/11
WEDNESDAY
BACK & ABS
Warm Up 3 Rounds
20 Reps - Bicycle Crunches
20 Reps - Leg Lift
10 Reps ES - Single Knee Weighted Twist
3 Rounds
10 Reps - Devil Press / Plank Row
10 Reps - DB Dead Lift
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
20 Reps - Plank Jacks
10 Reps EA - Plank Row
3 Rounds
10 Reps - Banded Seated Row
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!!
TEXT ONLY
WARM UP 3 Rounds
20 Reps - Bicycle Crunches
20 Reps - Leg Lift
10 Reps ES - Single Knee Weighted Twist
3 ROUNDS
10 Reps - Devil Press / Plank Row
10 Reps - DB Dead Lift
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
2 Min - Treadmill Run 10% incline
10 Reps EA - Plank Row
3 ROUNDS
10 Reps EA - Seated One Arm Lat pull
(From extended arm next to ear, pull elbow to you hip inline with your body)
10 Reps EA - One Arm Cable Pull
( 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
20-30 MIN LISS
LOW INTENSITY CARDIO YOUR CHOICE
