21/10/2016

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


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