Workout May 5th-11th- Bonus workout with rep, set, and pictures

Hello!

Hope you all had a great weekend, and were able to do something active and fun over the weekend! Getting in a two for one when working out is my favorite!

This past week I was feeling under the weather so I wasn't able to get in a lot of workouts this week! I was able to get in three workouts this week. I will share those with you and in addition, I am also including a workout with sets, reps, and pictures to insure you know what you are doing! Let's take a look! :)

Monday May 5th:
Cardio: Stair master- 30 minutes
Elliptical- 10 minutes

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Tuesday May 6th: Leg Day
Cardio: Stair-master
Weights: 
Squats
Deadlifts
Leg Press
GHD-Glute-Ham-developer (if you don't have this you can use a lying leg curl machine instead)
Adduction
Abduction
Decline leg lifts

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 Wednesday May 7th: Back and Bi
Weights: 
Pull-ups (assisted)
Chin-ups (assisted)
Machine Row
Curl to reverse press
Decline sit ups
Seated reverse fly
Seated hammer curls
Bicycle Crunches

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 Bonus Workout: 

You can do this workout up to 3x a week if you would like. It is a total body workout, that you can do at the gym, or in your own home if you have the necessary equipment.

What to do: preform the circuit all the way through before starting again. You want to complete the circuit 3-5 times.

Rest between exercises- 0-60 seconds (or as long as you need to catch your breath)

• Stop if you feel dizzy or faint 

Rest between circuits- 1:00-2:30 minutes 

Dumbbell step up to bicep curl: 10 steps on each side, 20 curls total 

Push-ups: 10 

Rope overhead tricep extensions: 10 

Rope high row, in a squat: 10

Jumping jacks: 50

Leg lifts: 15

Dumbbell bent over rows: 10

Grasshoppers: 10 on each side 

Reverse lunges: 10 on each leg 

REPEAT! 

I hope you all enjoy taking a peek at the workouts I was able to get in this week and enjoy your bonus workout! 

Remember to eat 60 minutes before you workout, get a good nights rest, and stay hydrated! 

You are going to kick butt! Just keep telling your self that you can do it, and before you know it, it will be over! You are all amazing I know you are capable of kicking this workouts butt! Now get out there and do it! 

Until next time..

Pistols...Out

xoxo