Workouts With Karissa and Hannah

FLegs

Leg Press

Set to 3 and 3

First Position
Second Position

This exercise uses the gluteus maximus, hamstrings, gastrocnemius, and the quadriceps.

Abbduction

Set to 1

First Position
Second Position

Adduction

Set to 6

First Position
Second Position

Leg Extension

First Position
Second Position

Leg Curl

This workout work mainly on the quadriceps.

First Position
Second Position

Straight Leg Calf Raises On Stairs

First Position
Second Position

Lunges

First Position
Second Position

Day 2

Back

Reverse Snow Angel

Position One
Position Two

One Arm Dumbell Row

Position One
Position Two
Biceps

Alternate Hammer Curl

Position One
Position Two

Cross Body Hammer Curl

Position One
Position Two
Shoulders

Rear Deltoid Raise

Position One
Position Two

Back Supported Palm in Shoulder Press

Position One
Position Two

Day 3

Chest

Dumbell Press

Position One
Position Two

One arm Dumbell extension

Position One
Position Two
Triceps

Overhead Triceps Extension

Position One
Position Two

Dumbell Tricep Extension

Position One
Position Two
Forearms

Wrist Curl

Position One
Position Two

Reverse wrist curl

Position One
Position Two
Abb day everyday

Dumbell Crossover Punch

Position One
Position Two

Overhead Reach With Leg Lower

Position One
Position Two

Lying Overhead Reach

Position One
Position Two

Plank and Rotate (with extra)

Position One
Position Two
Position Three
Position Four

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