week 22 workouts

Body Sculpt (Home)


exercise tempo reps sets rest
A1: DB front squats 3310 5-8 5 sets 10 seconds
A2: DB neutral grip b/over row 3011 8-10 5 sets 60 seconds
B1: DB split squats 3210 8-10 3-4 sets 10 seconds
B2: DB b/over rear delt row 3111 10-12 3-4 sets 60 seconds
C1: DB squats, heels up 3010 10-12 3 sets 10 seconds
C2: Lying back extensions 2022 15-20 3 sets 10 seconds
C3: DB renegade row 2010 12-15 3 sets 10 seconds
C4: DB walking lunges 3010 8-10 3 sets 60 seconds

Note:

  • Watch your tempos

Burn Session

Woman Incredible Fitness Challenge #1

  • 500m row
  • 1km on bike
  • 50 close grip pull downs
  • 50 hanging leg raises
  • 100 step ups
  • 50 push ups
  • 100 twisting crunches
  • 1km treadmill (incline of 10)
Time how long it takes you 🙂