Spicy Spring Shred
The Barbelle Project
Women's Training, Strength & Conditioning, General Fitness, BodybuildingStrength training mixed with cardio and hiit and some interval sprinting. If you want something where you are going to sweat and get lean at the same time, then here is your plan!
Who said cardio had to be walking on a treadmill for an hour! Where's the fun in that?! Be prepared to push through and really see what you are made of.
A
Cross-trainer
1 x 5:00
B
upper body warm up
1 x 3:00
C
Incline smith machine chest press
3 x 10
D
Dumbbell L raise
3 x 8
E
Lat Pulldown
3 x 10
F
Single arm lat pull downs
3 x 10
G1
Rope Hammer curls
G2
Tricep Rope Pulldowns
3 x 10
H
Push-Up
I
Treadmill Work
1 x 15:00
A
Rest
A
Bike
1 x 5:00
Prep
B
Banded glute warm up
Use bands for all of these exercises 3 sets Clamshell - 10 each side Fire Hydrant - 5 each side Crab walk - 10m each side
C1
Smith machine hack squat
3 x 10
C2
Dumbell RDL
3 x 10
D1
Bulgarian Split Squat
3 x 10
D2
Bodyweight bulgarian split squat
3 x 10
E1
DB Reverse Lunge (Front Foot Elevated)
3 x 10
E2
DB Jump Lunge
F
Swiss ball hamstring curls
5 x 10
G
Treadmill Work
1 x 5:00
A
Cross-trainer
1 x 5:00
Circuit
B
5 exercises, you will need a kettlebell and some dumbbells. 10 reps of each exercise Kettlebell swing DB wide squat to narrow squat DB crab walk DB floor press Inchworm go go go! quick as you can.
Conditioning
C
Ab destroyer
CORE FINISHER CIRCUIT. 30s each exercise NO REST INBETWEEN! GOOD LUCK! Plank shoulder taps Knee tucks V up Russin Twists Bear crawl knee tap
D
Post workout stretch
1 x 5:00
A
Rest
A
Rowing
1 x 5:00
B
upper body warm up
1 x 5:00
C
Bench Press
4 x 8
D
Sumo Deadlift
12, 10, 8, 6
E
DB Shoulder Press
3 x 10
F1
Bent Over DB Row
3 x 10
F2
Dumbell RDL
3 x 12
G
Skull Crushers
3 x 12
H1
EZ Bar Curl
3 x 10
H2
Alternating DB Hammer Curl
3 x 10
I
Treadmill Work
1 x 5:00
A
Cross-trainer
1 x 5:00
Conditioning
B
Cindy
As many rounds as possible in 20 min. Instead of pull ups you can do inverted rows or banded assisted pull ups 5 Pull-ups 10 Push-ups 15 Squats
C
Post workout stretch
1 x 5:00
Alex
I was like you when I started my fitness journey! Nervous & uneducated! I don't want any woman to ever feel that way. I was unhappy with how I looked & felt. I wanted to feel strong & fit, so I decided to make a change. I thought lifting was only for men, it would make me big and bulky. I was wrong! It makes me feel alive, powerful & strong. My goals are within my reach & so can yours.
