COOL CHICKS WITH POWER KICKS WK 3 (CLOSED GROUP)

Good Morning my fabulous ladies!! You have been doing great! How are you feeling? A little sore? That is completely normal! You are strengthening your muscles, so being a little sore is COMPLETELY normal! If you need, take an addition rest day in there without guilt. Always listen to your body. Once I have everyones results, I will definitely post how we did last week. I don't know about you, but I AM EXHAUSTED haha

I wouldnt be me if I didn't kick your butts soooooo :devil: :devil: :devil: :noway:


Monday

Today is ARMS and ABS. Lets get some BEAUTIFUL and SLEEK new bodys!! Here are your exercises.

Crunches – 3 reps of 25
Dumbbell Side Bend – 3 reps of 25
Russian Twist – 3 reps of 15
Dumbbell Curl – 3 reps of 15
Tricep Dumbbell Kickback – 3 reps of 15
Weighted Hyperextension – 3 reps of 15
Dumbbell Raise – 2 reps of 15

Tuesday

Today is LOWER BODY!!

Butt Lifts (Bridge) – 3 reps of 15
Dumbbell Rear Lunge – 3 reps of 15
Freehand Jump Squat – 3 reps of 15
Plie Dumbbell Squat – 3 reps of 15
Woodchops – 3 reps of 15
20 Windshield Wipers

Wednesday

Today is CARDIO!

Give your muscles a little bit of a break today. My recommendation would be to do a minimum 30-45 minutes of anything that will keep your heart rate up…Walking, Biking, Elliptical, Running…You name it, just keep your heart rate up! Consider this a second break this week

Thursday

Crunches – 3 reps of 25
Dumbbell Side Bend – 3 reps of 25
Russian Twist – 3 reps of 15
Dumbbell Curl – 3 reps of 15
Tricep Dumbbell Kickback – 3 reps of 15
Weighted Hyperextension – 3 reps of 15
Dumbbell Raise – 2 reps of 15

Friday

Butt Lifts (Bridge) – 3 reps of 15
Dumbbell Rear Lunge – 3 reps of 15
Freehand Jump Squat – 3 reps of 15
Plie Dumbbell Squat – 3 reps of 15
Woodchops – 3 reps of 15
20 Windshield Wipers

Saturday

Give your muscles a little bit of a break today. My recommendation would be to do a minimum 30-45 minutes of anything that will keep your heart rate up…Walking, Biking, Elliptical, Running…You name it, just keep your heart rate up! Consider this a second break this week


Sunday

I’ve kicked your butt all week, let your body rest

I have not had the chance to youtube everything, so if you have questions, PM me and I will get that video or description for you STAT!!