Free World - September 15, 2021

Back by popular demand! Warm up… of your choice I chose the stairs Don’t forge…


Back by popular demand!

Warm up… of your choice
I chose the stairs
Don’t forget to stretch before and after your workout 🧘🏼‍♀️

Today we did 3 sets of circuits. Each circuit we did four times.

We started with

10 weighted squats with your heel at an angle
10 deadlifts
10 kneeling lat pull downs keeping your abs tight, shoulders down but get the full stretch.
10 seated shoulder press… back straight/ abs engaged
1 min of jump roping (I forgot to film that)
30 seconds of hanging abs

We did this circuit 4 times

Next we did

10 single arm snatches with a 20 pound weight
10 times on each side
10 front weighted squats. Back straight, traps down, tummy tight
10 rows with 25 pound weights
15 kettlebell tricep pushes
30 second side gallops on each side. A total of one minute
20 Weighted abs with a 20 pound sand ball

We did this circuit 4 times

Lastly we did

10 weighted burpee‘s
10 mountain climbers

We did this circuit 4 times

Trainer- @coachjoe.paris
Sports Bra- @goodamerican
Leggings- @nike
Music- @dojacat Say So



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