17/10/2016

Blondies Bootcamp Week 2!!

Hello my beauties!! Hope you are all having a fabulous week and I am sending you alllll of the positive vibes as always!!
Here is Blondies Bootcamp week 2!! Thanks so much for all the kind feedback so far! Keep nailing it!!


Glute's & Pegs:
  • Fire those muscle fibres up with a Good Ole Stretch session
  • Exercise 1: Walking Lunges with Pulse - 4 sets/12 reps
  • Exercise 2: Barbell Good Morning's - 4 sets/12 reps
  • Exercise 3: Dumbell Rear Lunges - 4 sets/12 reps
  • Exercise 4: Barbell Pulse Squats - 4 sets/12 reps
  • Exercise 5: Romanian Deadlifts - 4 sets/12 reps
  • Warm down with a 15 minute power walk and stretch those muscle fibers back out!


Back & Biceps
  • Warm up! 15 minutes cardio of your choice.
  • Alternating Bicep Curls - 4 sets/ 12 reps
  • Dumbell Row - 4 sets/12 reps
  • One arm Cable Row - 3 sets/ 12 reps per arm
  • Standing Wide Grip Lat Pull Down - 4 sets/ 12 reps
  • Hyperextensions (works the lower back & Core) - 2 sets with bodyweight only followed by 2 sets with free weights - 12 reps (add a twist to further advance)  

Chest Day & Ab Circuit
  • Warm up! 15 Minutes Rowing.
  • Barbell Chest Press - 4 sets/8 reps
  • Incline Dumbell Press - 4 sets/8 reps
  • Incline Dumbell Pull-Over - 4 sets/ 8 reps
  • Incline Dumbell Flys - 4 sets/8 reps
  • Ab Circuit - Complete x3: Jack-knife sit up x 2o, Torso twist with free weight x 10 each side, Flutter Kicks x 10 each side, Decline Oblique Crunch x 20

Shoulders & Triceps
  • Warm up! Rowing Machine x 15 minutes
  • Super-Set: Dumbell Shoulder Press with Tricep Dips - 4 round super-sets, 12 reps per each exercise. 
  • Super-Set: Cable Rope Rear Delt Row with Cable Rope overhead Tricep extensions - 4 round super-sets/ 12 reps per exercise per set.
  • Follow with: 40 x Cable Crunches, 40 x Leg Raises & 30 minutes of cardio of your choice.


Leg Day - Round 2!
  • Warm up! Stair Master - 10 minutes (& stretch out legs)
  • Lying Dumbell Hamstring Curl - 4 sets/12 reps
  • Leg Press - 4 sets/12 reps/10 reps/8 reps/6 reps (increasing weight per set)
  • Leg Press Calf raises - 4 sets/15 reps
  • Split Squats - 4 sets/12 reps
  • Thoroughly stretch out and do another 15 minutes of low intensity cardio to warm down.





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