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Losing weight

Change your life. One workout at a time ladies.

 

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Abs Workout

30 crunches

15 v-ups

20 flutter kicks

30sec side planks

30 russian twist

30sec planks

15 in & outs

x2

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Cardio

jumping jacks 45 sec

mountain climbers 45sec

jump rope 45sec

burpees 45sec

fast squats 45sec

butt kicks 45sec

squat jumps 45sec

*Rest between each one for 15sec

x4

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Upper body

15 regular push ups

bicep curls 15 lb (3sets, 10reps)

bench dips (3sets, 10reps)

plank row (3sets, 10reps)

diamond push ups (3sets, 6reps)

Gaining muscle

Alright ladies, lets do this.

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lower body

barbell squat ( 4sets, 6reps)

dumbbell lunges (4sets, 12reps)

leg press ( 3 sets, 12 reps)

lying leg curls ( 3 reps, 12reps)

leg extensions (3sets, 20 reps)

standing calf raises w/ 45lb (4sets, 12reps)

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upper body

bend over row (8sets, 8reps)

chin ups (3sets, 6reps)

diamond pushups (3 sets, 12 reps)

barbell high pulls (3sets, 8reps)

dumbbell bench press ( 3sets, 6reps)

bicep curls (3sets, 12 reps)

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abs

40 crunches (35lb)

20 cross crunches

20 leg raises

20 flutter kicks

20 scissors

20 raised leg circles

20 sitting twist (45lb)

15 dumbbell side bends (45lb)

x2