Saturday, June 18, 2022

Girl Power Workout Program : Week 3 : Day 1: (Monday) Get Big Day

Girl Power Workout Program : Week 3 : Day 1: (Monday) Get Big Day
Week 3

Day 1: (Monday) Get Big Day

Warm-up

Stretch on mat - focus: upper body, trunk and torso, hamstrings

Dumbbell Workouts - use comfortable dumbbell weights (10, 15, or 20 lbs), superset each set with 10 pushups. 45 second rest between set

Seated Shoulder Press - 3 sets x 12 reps

10 pushups after each set

Bicep Curls - 3 sets x 12 reps

10 pushups after each set

Dumbbell Flys - 3 sets x 10 reps

10 pushpus after each set



Dumbbell RDL - 3 sets x 10 reps

-use like 30 lb dumbbells for these

-30 second squat hold after each set

Dumbbell Pile Squat -3 sets x10 reps

-30 second front leaning rest after each set

Booty Work- Do these exercises on a mat

3 Way Butt: 3 cycles

15 fire hydrants (per leg)

12 donkey kicks (per leg)

10 donkey kicks to fire hydrant

Do a 45 second wall sit between cycles

Cardio: Goal heart rate at 130 bpm

20 mins on treadmill - alternate the incline every 2 minutes 

 

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

 


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