Blondies Bootcamp Week 3!

Olaaa! Week 3 of Blondies Bootcamp!! As always thank you to everyone who is following and I am loving sharing my workouts with you! All reps and sets are for guidance only, there are days where I just can't get out that last rep, or can't face that last set. & Then there are days where I smash the hell out of a work out! Please don't ever feel defeated, just giving it a shot makes you a winner in my eyes! Okay lets do this!!

Back and Biceps:

Warm up – rowing machine x15

Wide grip lat pull down - 4 sets x 12 reps

Underhand Cable Pull Down - 4 sets x 12 reps

Rope Cable Curl - 4 sets x 12 reps

Bent over Barbell Row - 4 sets x 12 reps

Seated Cable Row - 4 sets x 12 reps

Glute & Quads:

Warm Up – Stair Master

Walking lunges (with dumbbell or mini barbell) - 4 sets x 12 reps

Barbell good mornings - 4 sets x 12 reps

Barbell Sumo Squats - 4 sets x 12 reps

Cable Kick Backs - 4 sets x 12 reps each leg

Warm down.

Total Core Blaster:

Warm up – Hiit/Liss Cardio mix x 45 minutes.

Hanging leg raises - 4 sets x 15 reps

HyperExtensions - 4 sets x 15 reps

Cable Crunches - - 4 sets x 20 reps

TRX/Ball Pikes - 4 sets x 10 reps

Dumbell Side Bend - 4 sets x 12 reps each side

Plank - 30 seconds

Side Bridge - 30 seconds each side

Shoulders & Triceps:

Warm Up – 15 Minutes rowing

Seated dumbbell front raise - 4 sets x 12 reps

Tricep dips (add weight on lap to advance) - 4 sets x 12 reps

Skull Crusher - 4 sets x 12 reps

One Arm Shoulder Press - 4 sets x 12 reps each arm

Cable Rope Overhead Pull - 4 sets x 12 reps

Incline Delt raise - 4 sets x 12 reps

Hammy, Calfs & Booty:

10 minute cardio warm up of your choice, followed by stretching

Split Squat with pulse - 4 sets x 12 reps

Straight Leg Dead-Lift - 4 sets x 12 reps

Hamstring Curl - 4 sets x 12 reps

Barbell Hip Thrust - 4 sets x 12 reps

Ankle Weight Donkey Kicks - 4 sets x 12 reps each leg

Standing Calf Raises - 4 sets x 12 reps each leg