WORKOUT PROGRAMS

(Advanced)

KATE BANNON WELLNESS

Week 3/6

Monday - Legs & Calfs

Instructions:

Legs and calfs :

All are Tri sets  

1st Tri set 

[Leg Press 3 sets 10

[Walking Barbell lunge 1 set 20

[Squat jumps 20 reps  rest 1 min then run through it again 3 times total 

 

2nd tri set 

{Dead Lift 1 set 10

{Bulgarian split squat 1 set 10 each leg

{Jump lunges 1 set 20  1 min rest run through 3 times

 

3rd tri set

Seated hamstring curl 1 set 10

Curtsey Lunge 1 set 20

In and out abs 1 set 20 1 min rest run through 3 times

 

Calfs 

Standing calf raise 1 set 20 each side 

seated calf raise 1 set 15

Hight knees 45 sec  1 min rest run through 3 times 

Wednesday - Chest & Triceps 

Instructions:

Warm up 10 min 

Tri set 3 in a row  12 reps each repeat  3 times

Chest cable fly 

single arm cable fly

side shuffle 45-60 sec

45-60 sec rest

 

Walking push up  12 reps each repeat  3 times

incline Barbell press

Plyo Knee 12 each side

45-60 sec rest

 

Cable Triceps push down 12 reps each repeat  3 times

underhand triceps push down  

Plyo jumps 25-30 reps 

 

Super set  3 rounds

Tricep elevated dips  12 reps 

in and out abs 45 sec

45-60 sec rest

Friday - Shoulders & Core

Instructions:

Tri set 3 exercise 3 rounds 10 reps 

 Seated Arnold Press 

seated 90 degrees lateral raise 

Single leg plyo jump 10 each side 

 

Tri set 3 exercise 3 rounds 10 reps Front raise 

cable lateral raise 

pike shoulder  push up 

 

3 Rounds 20 reps each 

Foot over dumbbell set 20

floor around the world set of 20

Roman twist with elevated leg 20 each side 

Plank rotation 20 each side 

Saturday - Back & Biceps 

Instructions:

Warm up 10 min 

Pull up with bands 10-12 reps 

High knees 45-60 sec

rest 45-60 sec 3 ties over 

 

Lat pull variation 10 reps 

Dumbell pullover 10-12 reps 

in and out abs 45-60 sec 

45-60 sec rest 3 times

 

Rear delt cable fly 10 each side  10 reps

Cable row set of 10

Plank Dumbbell pull through 20 reps 

 

Back extension 10-15 reps 3 sets 

 

Alternating Bicep curl set 20

wide bicep curl set of 10 

 

Cable straight bar bicep curl 3 sets of 10 

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