WORKOUT PROGRAMS

(At Home)

KATE BANNON WELLNESS

Week 6/6

Monday - Biceps & Core

Instructions:

Warm up 10 Min

Wide Bicep curl 10/12 reps

Roman twist 15 on each side 

Repeat 3 times 45 sec rest in btw

Hammer curl 10/12 reps

burpees 6/8 

repeat 3 times 45 sec rest in btw

Reg bIcep curl 10/12 reps

side shuffle 30 sec

45 sec rest repeat 3 times 

Hop Hop Hop bicep curl 30 sec on 20 sec on repeat 3 times 

 

Core Side plank 10 reps hold at the top for 10 cout 

repeat on other side 

basic crunch 30 sec

Dumbbell punch crunch 30 sec

repeat the core 3 more times with 1 min rest in btw 

Tuesday - Chest & Triceps

Instructions:

Chest and Tricep 

warm up 10 min

Elevated push up 3 sets 10 1 min rest in btw

Elbow push up 3 sets 10 1 min rest in btw

Push up 4 climbers 3 sets of 3/4

Seated Tricep Extension 3 sets 10 1 min rest

Elevated Tricep dip 3 sets 10 1 min rest

Skull crushers 3 sets 10 1 min rest

10 min of cardio hit on youtube/bike/elliptical/treadmill 

Wednesday - Legs

Instructions:

45/1 min rest in btwn sets 

Legs and Glutes 

Warm up 10 min

Side shuffle with mini bands 3 sets 15/20

Bicep curl into squat burpee down push up back up 3 sets 8 reps 

Dumbbell Sumo Squat 3 set 10 reps

Bulgarian Split squat 3 sets 8/10 each leg 

Glute Thrusts 3 sets 10 

Single leg hamstring bridge 3 sets 8/10 on each leg

2 legged bridge with mini bands 3 sets 10 

Friday - Back & Shoulders 

Instructions:

Warm up 10 min Below

30 sec switch kicks

30 sec pop squat

30 sec side shuffle

30 lunge lunge jump 30 sec

1 min rest repeat 3 time 

 

Bands Row set 10 Heavy Bands 

reverse lunge with front raise 10 on each side 

1 min rest repeat 3 times

Bands Squat row set 10

plank Row set 10

1 min rest repeat 3 times 

Bands Lateral raise set 10

Bands Front raise set 10 

1 min rest repeat 3 times 

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