Workout Wednesday

Ohhhh we’re half way there…..Bon Jovi anyone?!! Well anyways….time to cut to the chase and get to this week’s workout. Today we focused on a Bi/Tri split circuit with treadmill sprints between each set. After both row and barre, we did a quick 40 minute sweat sesh to focus on strength and weight training.

Check out the workout below::

HEADS UP:: Adjust your weights as needed…Do each movement 3 times thru, then sprint one time at the end of each circuit.

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Circuit 1: (Repeat 3 times thru)

  • Cable Tri Pull Down (straight bar) 10-12 reps
  • Cable Bi Rope Curls 10-12 reps
  • .10m sprint at 7.0-7.5 speed

Circuit 2: (Repeat 3 times thru)

  • Cable Bi Hammer Curls (straight bar) 10-12 reps
  • Cable Tri Rope Pull downs 10-12 reps
  • .10m sprint at 7.0-7.5 speed

Circuit 3: (Repeat 3 times thru)

  • Cable Bicep Curls (single handle) 8-10 reps
  • Tri Dips Tower 8-10 reps
  • .10m sprint at 7.5-8.0 speed

Circuit 3: (Repeat 3 times thru)

  • Dumbbell Hammer Curls (12-15lbs.) 12 reps
  • Overhead Tricep Extensions (20-25lbs) 12 reps
  • FINAL .10m sprint at 8.0-8.5speed

We ended this #workoutwednesday with a post workout protein shake (to die for)!! Check out our protein post for yummy shake recipes!

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Give this workout a shot, make a yummy shake, and end this week with a BANG!!!

XOXO

BB

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