WORKOUT PROGRAMS

(At Home)

KATE BANNON WELLNESS

Week 3/6

Monday - Shoulders & Core

Instructions:

Warm Up 10 min

Bands squat and shoulder press set 12

butt kicks 30 sec 

1min rest repeat 3 time 

Bent over front rais set 12

High knees 30 sec

1min rest repeat 3 times 

Seated Alternating shoulder press set 24 total

Vertical jump 30 sec or 20 reps

1 min rest repeat 3 times 

Upright row 3 sets 12 1 min rest in between 

Oblique crunch 12 each side

Bicycle 20 reps 

Slow mountain climbers 20 reps or 30 sec

repeat 3 core exercise 3 times 

Tuesday - Chest & Triceps

Instructions:

Warm Up 10 min 

Pull over 12 reps 

altrnating arm swing set of 20 

1 min rest repeat 3 times 

High bands row set 12

Bands Straight  arm  pull back set 12

1 min rest repeat 3 times 

Swimmers set 12/20

Bands Bicep curl set 12

1 min rest repeat 3 times

Plank Arm raises set 20 

Dumbell Bicep curl set 12

1 min rest repeat 3 times

plank up and down 3 sets 20 1 min rest in btw 

Wednesday - Legs

Instructions:

Warm Up 10 min

Curtsy Lunge set 12

30 sec High knees 

1 min rest repeat 3 times 

Deadlift set 12 

30 sec Jumping jacks 

1 min rest repeat 3 times 

Lunge lunge squat  set of 20 

30 sec side shuffle

1 min rest repeat 3 times 

Bands Squat Row set 12/15

Glute Kick Back 15 each side 

1 min rest repeat 3 times 

Calf raises 3 sets 20 

Friday - Back & Biceps 

Instructions:

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