Hey, collegiettes!! It’s the LAST two weeks of the semester, meaning it’s the last two weeks of Sarah and Rachel’s Weekly Workout! Let’s go out with a BLAST and work on those swimsuit bodies for the summer!
This week’s focus is a full body workout centralized on your arms and legs! Get ready for next week too – which will be focused on your abs! Enjoy!!
Day 1
15 minute cardio warm up and stretch
Squat 3×10
Assisted Pull Up 3×15
Lunges 3×8 each leg
Squat down and do 3x15s of plate raises
15 fire hydrants on each leg
15 minute cardio
Cool down/stretch
Day 2
Warm up/stretch
Run/walk 25-30 minutes on treadmill
Cool down/stretch
Day 3
Warm up/stretch
Bench Press 3×10
Triceps Extension 3×10 (do each arm separately so you will have to use a lighter dumbbell)
DB Chest press on exercise ball 3×10
Push Ups 3×10
Core circuit:
35 second plank
25 second plank each side
30 crunches
30 toe touches
30 Russian twists
30 windshield wipers
35 second plank
25 second plank each side
Cool down/stretch
Day 4
Warm up/stretch
25-30 minute run/walk
Cool down/stretch
Day 5
5 minute cardio warm up/stretch
8 minute workout:
1minute of jumping jacks
30 seconds of lunges
30 seconds of push ups
1minute of jumping jacks
30seconds of squats
30seconds of pull up/ assisted pull ups
1minute of jumping jacks
30 second wall sit
30 second tricep dips
1 minute of jumping jacks
30 second plank
30 second Russian twists
Cool down/stretch