WORKOUT PROGRAMS

(At Home)

KATE BANNON WELLNESS

Week 2/6

Monday - Legs

Instructions:

Warm Up 10 min 

10 squats hold for 10 sec repeat 3 times Warming up the legs 1 min rest in btw

Bench Jump 3 sets 15 1 min rest in btw 

Step ups set of 12 each side 

butt kicks 30 sec repeat 3 times 

1 min rest in btw repeat 3 times

Walking lunges set of 20 

30 sec switch kicks 

1 min rest in btw and repeat 3 times 

Bench Bridge  3 sets of 15 1 min rest in btw 

Calf raises 3 sets 20 1 min rest in btw

Single calf raises 3 sets 12 each side 

Tuesday - Back, Bis Shoulders

Instructions:

Warm up 10 min

Seated Bands Row 12 reps 

Air Skips 30 sec 

1 min rest  repeat 3 times 

Bent over alternating row 12 reps each side 

Pop Squats 30 sec 

1 min rest  repeat 3 times 

Back reverse fly 12 reps 

Crunch 30 sec 

1 min rest repeat 3 times 

Seated Shoulder press 3 sets  12 reps 1 min rest in btw

Around the worlds  3 sets 12 1 min rest in btw

Bands Bicep Curl 3 sets 12 1 min rest in btw

Alternating Bicep Curl 3 sets 12 1 min rest in btw

Wednesday - Tricep Core

Instructions:

Warm Up 10 min 

Push ups 12 reps

Plank knee taps 30 sec

1 min rest  repeat 3 times 

Chest Press  12 reps

Bug core 20 reps 

1 min rest repeat 3 times

Bands Chest press 12 reps 

Climbers 30 sec 

1 min rest and repeat 3 times 

Tricep Dips 3 sets 12 1 min rest in btw

Bands Tricep Extension 3 sets 12 1 min rest in btw

Anchor Core 12/15 reps  45 sec rest in btw

Tricep Kickback 3 sets 12 1 min rest in btw

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