Girl Power Workout Program : Week 4 Day 2: (Wednesday) Hump Day

Week 4

Day 2: (Wednesday) Hump Day

Warmup:

Lower Body Stretch for 5 mins

3 minutes on elliptical bike

Leg Strength: 2 minutes rest between sets

Barbell Back Squat 5 sets x 10 reps

-Increase weight on sets 2, 4, and 5

Dumbbell Romanian Deadlift 4 sets x 10 reps

Hip Abduction Machine 3 sets x 10 reps

Hip Adduction Machine 3 sets x 10 reps

Burnout Cardio

10 minutes on Stair-Stepper Machine

10 minute elliptical bike intervals -sprint 20 seconds, slow 40 seconds (do this 10 times)

Body Weight and Cooldown

20 Body Weight Air Squats

15 Glute Bridges

60 Second 6 Inches Hold

10 minute lower body stretch

 

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