WORKOUT PROGRAMS

(Basic)

KATE BANNON WELLNESS

Week 3/4

Monday - 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

Wednesday -Chest/Shoulders/Triceps 

3 sets of 12 of each 

Instructions:

Warm up 10 bike 

 

Wide push up 3 sets 12  30 sec rest in btw

 

superset run through this 3 times  30 sec rest in btw

flat bench fly set 10

incline chest press set 10

shoulder taps 45 sec 

 

Decline push up 3 set 10 

Jump lunges 45 sec 

 

Superset 3 of these back to back 30 sec rest in btw 3 sets 

Arnold press 3 set 10

Around the world 3 sets 10

side shuffle 45 sec

 

Cable upright row  3 sets 10 30 sec rest in btw

-- 

superset  back to back 30 sec rest 3 sets 

underhand triceps  push down 

elevated dips 

Friday - Back/Biceps/Triceps

Instructions:

warm up Stair climber

 

 

Lat pull down variation 3 sets 10  30 sec rest

 

Superset  3 sets 10  30 sec rest 

Pull up machine

bent over revers fly 

in and out abs 45 sec 

 

superset

Bent over row  10 reps each side 

high knees  45 sec 30 sec rest repeat 3 times

 

Superset  3 sets 10 

hammer curl

incline bicep curl 

 

superset  3 sets 10 

Triceps push up

Triceps push down 

30 sec rest 

Join our mailing list 

Contact Us

Social Media

© 2018 Kate Bannon. All Rights Reserved. Powered by Elev 8 Valley