Week 8 – Tri Sets – Friday!!!

Friday- Lower Body

Warm up

Cardio 5 Minutes

3 x 12 (side leg swings, front leg swings, walking lunge)

Weights/Calisthenics

3 x 20-25 Reps. (Dumbbell Squats/ Single Leg Squats/Hamstring Curl Machine)

Hamstring Curl Two leg

3 x 20-25 Reps. (Glutei Kickback Machine/Walking Lunge/Lying Hip Lifts)

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Extra Credit Challenge-I know your tired but what’s one mile?!

Time how long it takes you to complete this challenge. One Round, post and compare with others!

Run- 0.25 miles

25 Body Weight Squats (feet shoulder width a part, touch the ground with your hands by bending at the knee’s, not your waist! Then stand fully upright. Repeat!)

Run- 0.50 miles

30 Walking Lunges

Run- 0.25 miles

Cool Down

5 minute walk

3 x (15 Back Extensions/45 second each side- side plank)

Stretch!

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