WORKOUT PROGRAMS

(Basic)

KATE BANNON WELLNESS

Week 2/4

Monday - Legs

Instructions:

Warm Up 10 Min Bike

 

1 st set 

Leg Press 3 sets 12    -45 sec rest 

 

Superset 

(Leg Extension  1 set of each back to back  for 3 sets 12

(Pop Squat       45 sec rest 

 

Superset 

(Goblet Squat    1 set of each back to back for 3 sets 12

(Mountain Climbers 30 sec   45 sec rest 

 

Superset 

(Hamstring Curl   1 set back to back for 3 sets of 12 

(Dead Lift      45 sec rest 

 

Core  3 Rounds 

Russin Twist 1 set 20 

Plank  1set 20

Hand to toe 1 set 20 both sides 

Leg switches 1 set 20 

Wednesday -Chest/Shoulders/Triceps 

3 sets of 12 of each 

Instructions:

Warm Up 10 Min Bike

 

Push up 3 sets 12   45 sec rest in btw

 

( Flat bench chest press)1 set of each back to back 12 reps 3 sets  

(Incline Chest press)

30 sec of climbers  45 sec rest 

 

(Incline chest fly  set of 12  3 sets back to back   

(Plank Jacks 30 sec  45 sec rest 

 

Seated Shoulder press 1 set of 12 each back to back 3 sets 

Upright row 

pop squats 30 sec  45 sec rest 

 

Lateral raise  3 sets 12   45 sec rest in btw

 

Tricep push up 3 sets 12  45 sec rest in btw

 


Superset 

(Tricep push down  1 set of 12 back to back  3 sets 45 sec rest in btw

(Elevated dips  

Friday - Back/Biceps/Traps

Instructions:

Warm up 10 min 

 

Superset 

1 set 12 back to back 30 sec jumping jacks  45 sec rest 3 times

(Late Pull Down 

(Cable row 

Jumping jack 30 sec 

 

Super set 

1 set 12 back to back 30 sec in and out abs   45 sec rest 3 times(Under hand lat pull 

(Face pull 

In and out abs 30 sec

 

 

Superset 1 set 12 each 30 sec skipping rest 45 sec  3 times

(Bicep curl 

(Z bar bi curl

Skipping 30 sec

 

Hammer Curl 3 sets 12 45 sec rest in btw

Saturday - Legs

Instructions:

Warm up Elliptical 10 min 

 

Superset back to back 30 sec rest  

(Leg press    3 sets 10 reps 

(Vertical jump 45 sec

 

Smith machine Squats 4 sets 10 reps 30 sec rest

 

super set 

Walking lunges 20 reps fallowed by 

Side shuffle 45 sec     and 30 sec rest 

 

Super set 

Leg Extension  3 sets 10 

Plank tuck jump   45 sec 

 

Hip Thrusts 

4 sets 10 reps 30 sec rest 

 

Core  3 sounds 30 sec rest in btw

revers crunch on bench 1 set 20

plank taps  1 set 20

Bicycle 1 set 20

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