Tuesday, June 21, 2022

Girl Power Workout Program : Week 1 : Day 2 (Wednesday)

Week 1

Day 2 (Wednesday)

Cardio: Focus on fat burn and a low heart rate

1. 20 minute walk on treadmill (large incline, quick pace)

-target heart rate is 90-110 bpm

Upper Body Workout: Each exercise is done for 4 sets, with 1-2 minutes rest between sets

Dumbbell Seated Shoulder Press - 4 Sets x 10 reps

Dumbbell Tricep Overhead Press- 4 Sets x 10 reps

Dumbbell Lateral Raise - 4 sets x 8 reps

Superset with Dumbbell Front Raise 4 sets x 8 reps



-use same weight for lateral and front raise

Lower Body Workout: All exercises will be done on the smith assisted barbell machine

Smith Machine Back Squat- 4 sets x 8 reps

Smith Machine Romanian Dead Lift- 4 sets x 8 reps

Smith Machine Standing Calf Extension- 4 sets x 15 reps

Core: Do this cycle once for your core and ab workout

30 2-Count Flutter Kicks

25 Crunches

60 Second 6 inches

20 Bicycle Crunches

30 2-Count Flutter Kicks

 

πŸ‘‰ Week 1 : Day 1 (Monday)
πŸ‘‰ Week 1 : Day 2 (Wednesday)
πŸ‘‰ Week 1 : Day 3: (Friday)
πŸ‘‰ Week 2 : Day 2 : (Monday)
πŸ‘‰ Week 2 : Day 2 : (Wednesday)
πŸ‘‰ Week 2 : Day 3 : (Friday) Cardio and Ab day
πŸ‘‰ Week 3 : Day 1: (Monday) Get Big Day
πŸ‘‰ Week 3 : Day 2: (Wednesday) Fat Burn Day
πŸ‘‰ Week 3 : Day 3: (Friday) Sweat It Out Day
πŸ‘‰ Week 4 : Day 1: (Monday) Muscle Tone Day
πŸ‘‰ Week 4 Day 2: (Wednesday) Hump Day
πŸ‘‰ Week 4 : Day 3: (Friday) The Weekend Starter

 

Girl Power Workout Program : Week 1 : Day 2 (Wednesday) Girl Power Workout Program : Week 1 : Day 2 (Wednesday) Girl Power Workout Program : Week 1 : Day 2 (Wednesday) Girl Power Workout Program : Week 1 : Day 2 (Wednesday) Girl Power Workout Program : Week 1 : Day 2 (Wednesday) Girl Power Workout Program : Week 1 : Day 2 (Wednesday)


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