Valerie Boyt
10/21/19
Warmup
Foam Roll Quads, IT Bands, Inner Thigh, Piriformis, Calves, Tibialis
Stretch Hamstrings, stretch calves, stretch quads on swiss ball
Workout
3 sets
Bosu Ball Crunch Knee Knee x 6-8 reps
Crunches x 20 reps
Walking Lunges with broomstick x 6-10 each leg
Hip Thrusts x 15-20 with bar on hips
Rest 90 seconds and foam roll quads after first 2 sets and then stretch quads with swiss ball after 3rd set
3 Sets
One arm Dumbbell Rows x 13-15 each arm
Flat Dumbbell Flyes x 13-15
Dumbbell Step Ups x 10-12 each leg
Rest 90 seconds and roll pecs on lacrosse ball after first set and then stretch pecs with dumbbells on flat bench after 2nd and 3rd sets
2 sets
Seated Dumbbell Hammer Curls x 8-10 each
Lying Dumbbell Tricep Extensions x 12-15
Rest 30 seconds
Warmup
Foam Roll Quads, IT Bands, Inner Thigh, Piriformis, Calves, Tibialis
Stretch Hamstrings, stretch calves, stretch quads on swiss ball
Workout
3 sets
Bosu Ball Crunch Knee Knee x 6-8 reps
Crunches x 20 reps
Walking Lunges with broomstick x 6-10 each leg
Hip Thrusts x 15-20 with bar on hips
Rest 90 seconds and foam roll quads after first 2 sets and then stretch quads with swiss ball after 3rd set
3 Sets
One arm Dumbbell Rows x 13-15 each arm
Flat Dumbbell Flyes x 13-15
Dumbbell Step Ups x 10-12 each leg
Rest 90 seconds and roll pecs on lacrosse ball after first set and then stretch pecs with dumbbells on flat bench after 2nd and 3rd sets
2 sets
Seated Dumbbell Hammer Curls x 8-10 each
Lying Dumbbell Tricep Extensions x 12-15
Rest 30 seconds
10/23/19
Warmup
Foam Roll Quads, IT Bands, Inner Thigh, Piriformis, Calves, Tibialis
Stretch Hamstrings
Workout
3 sets
Bosu Ball Crunch Knee Knee x 6-8 reps
Regular Crunches x 20 reps
Walking Lunges with broomstick x 8-10 each leg
Hip Thrusts x
Rest 90 seconds and foam roll quads after first 2 sets and then stretch quads with swiss ball after 3rd set
3 Sets
One arm Dumbbell Rows x 13-15 each arm
Flat Dumbbell Flyes x 13-15
Dumbbell Step Ups x 10-12 each leg
Rest 90 seconds and roll pecs on lacrosse ball after first set and then stretch pecs with dumbbells on flat bench after 2nd and 3rd sets
Warmup
Foam Roll Quads, IT Bands, Inner Thigh, Piriformis, Calves, Tibialis
Stretch Hamstrings
Workout
3 sets
Bosu Ball Crunch Knee Knee x 6-8 reps
Regular Crunches x 20 reps
Walking Lunges with broomstick x 8-10 each leg
Hip Thrusts x
Rest 90 seconds and foam roll quads after first 2 sets and then stretch quads with swiss ball after 3rd set
3 Sets
One arm Dumbbell Rows x 13-15 each arm
Flat Dumbbell Flyes x 13-15
Dumbbell Step Ups x 10-12 each leg
Rest 90 seconds and roll pecs on lacrosse ball after first set and then stretch pecs with dumbbells on flat bench after 2nd and 3rd sets