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  • Arms X3 Booty X3 Abs X3 Cardi O Bootyco Rex3 Armcore X3 Stroll + Stretch

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    Sinta Lee
    17 views2 pages
    The document outlines a 4-week workout program that focuses on different areas each day. Week 1 includes exercises for arms, booty, abs, cardio, bootycore, armcore, and a stroll/stretch day. The number and duration of exercises gradually increases over the subsequent weeks to make the workouts more challenging.

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    The document outlines a 4-week workout program that focuses on different areas each day. Week 1 includes exercises for arms, booty, abs, cardio, bootycore, armcore, and a stroll/stretch day. The number and duration of exercises gradually increases over the subsequent weeks to make the workouts more challenging.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    17 views2 pages

    Arms X3 Booty X3 Abs X3 Cardi O Bootyco Rex3 Armcore X3 Stroll + Stretch

    Uploaded by

    Sinta Lee
    The document outlines a 4-week workout program that focuses on different areas each day. Week 1 includes exercises for arms, booty, abs, cardio, bootycore, armcore, and a stroll/stretch day. The number and duration of exercises gradually increases over the subsequent weeks to make the workouts more challenging.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 2

    Day 1

    ARMS X3
    5 pushup
    20s plank
    10MT climber
    8 Tricep Dips
    10 squat press
    10 plank jack

    Day 2
    BOOTY X3
    10 bridge
    30s swimmer
    20s wall sit
    10 sumo
    squat
    5 burpees
    10 lunge

    Day 3
    ABS X3
    15 rev
    crunch
    5 elbow knee
    10 russian
    15 crunch
    10 sit-up
    10 stand
    crunch

    Day 4
    CARDI
    O

    Week 2

    ARMS X3
    6 pushup
    30s plank
    20MT climber
    12 Tricep Dips
    12 squat press
    12 plank jack

    BOOTY X3
    12 bridge
    30s swimmer
    30s wall sit
    12 sumo
    squat
    8 burpees
    12 lunge

    ABS X3
    20 rev
    crunch
    8 elbow knee
    15 russian
    20 crunch
    15 sit-up
    15 stand
    crunch

    CARDI
    O

    Week 3

    ARMS X3
    8 pushup
    40s plank
    30MT climber
    15 Tricep Dips
    15 squat press
    15 plank jack

    BOOTY X3
    15 bridge
    30s swimmer
    40s wall sit
    15 sumo
    squat
    10 burpees

    ABS X3
    25 rev
    crunch
    12 elbow
    knee
    20 russian
    25 crunch

    CARDI
    O

    Week 1

    Day 5
    BOOTYCO
    REx3
    10 sumo
    squat
    20s wall sit
    10 rev
    crunch
    10 crunch
    10 sit-up
    5 burpees
    BOOTYCO
    REx3
    12 sumo
    squat
    30s wall sit
    15 rev
    crunch
    15 crunch
    15 sit-up
    10 burpees
    BOOTYCO
    REx3
    15 sumo
    squat
    40s wall sit
    20 rev
    crunch

    Day 6
    ARMCORE
    x3
    10 russian
    8 tricep dips
    15 MT
    climber
    5 push up
    10 squat
    press
    10 sit up
    ARMCORE
    x3
    15 russian
    12 tricep
    dips
    20 MT
    climber
    8 push up
    15 squat
    press
    15 sit up
    ARMCORE
    x3
    20 russian
    15 tricep
    dips
    30 MT
    climber

    Day 7
    Stroll
    +
    Stretch

    Stroll
    +
    Stretch

    Stroll
    +
    Stretch

    Week 4

    ARMS X3
    10 pushup
    60s plank
    40MT climber
    20 Tricep Dips
    20 squat press
    20 plank jack

    15 lunge

    20 sit-up
    20 stand
    crunch

    BOOTY X3
    10 bridge
    30s swimmer
    20s wall sit
    10 sumo
    squat
    5 burpees
    10 lunge

    ABS X3
    30 rev
    crunch
    15 elbow
    knee
    25 russian
    30 crunch
    20 sit-up
    20 stand
    crunch

    20 crunch
    20 sit-up
    12 burpees
    CARDI
    O

    BOOTYCO
    REx3
    20 sumo
    squat
    60s wall sit
    25 rev
    crunch
    25 crunch
    20 sit-up
    15 burpees

    10 push up
    20 squat
    press
    20 sit up
    ARMCORE
    x3
    25 russian
    20 tricep
    dips
    40 MT
    climber
    10 push up
    20 squat
    press
    20 sit up

    Stroll
    +
    Stretch

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