FRIDAY WHIP GYM BACK
FRIDAY WHiiP
Warm up 2 Rounds No rest
20 Reps - Ball Crunches
20 Reps - Leg Lifts
20 Reps - Bicycle Crunches
30 Sec - Plank
3 Rounds
12 Reps - Lower back extensions
12 Reps - Burpee
Treadmill HIIT 2 Rounds
1 Min - Treadmill Run
20 Reps - Kettlebell Swing
3 Rounds
10 Reps EA - Plank Alternating DB Row
10 Reps - Burpee DB Press
20 Reps - Ice Skaters
3 Rounds
15 Reps - Close Grip Cable Row
15 Reps - DB Pull Over
(use the cable row bench to perform pull overs)
10 Reps - Bent over DB Row
(hold contracted 2 sec bring shoulder blades together, use light enough weight)
3 Rounds
15 Reps - Kneeling Cable Lat Pulls
10 Reps - Bent over wide grip Lat Pulls
10 Reps ES - Low to High DB Twist
(ES- each side - really reach and twist at the top)
20 Min Low intensity Cardio
Your Choice. Keep heart rate up and you should be sweating.
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WARM UP 2 ROUNDS NO REST
20 Reps - Ball Crunches
20 Reps - Leg Lifts
20 Reps - Bicycle Crunches
30 Sec - Plank
3 ROUNDS
12 Reps - Lower back extensions
12 Reps - Burpee
TREADMILL HIIT 2 ROUNDS
1 Min - Treadmill Run
20 Reps - Kettlebell Swing
3 ROUNDS
10 Reps EA - Plank Alternating DB Row
10 Reps - Burpee DB Press
20 Reps - Ice Skaters
3 ROUNDS
15 Reps - Close Grip Cable Row
15 Reps - DB Pull Over
(use the cable row bench to perform pull overs)
10 Reps - Bent over DB Row
(hold contracted 2 sec bring shoulder blades together, use light enough weight)
3 Rounds
15 Reps - Kneeling Cable Lat Pulls
10 Reps - Bent over wide grip Lat Pulls
10 Reps ES - Low to High DB Twist
(ES- each side - really reach and twist at the top)
20 MIN LOW INTENSITY CARDIO
Your Choice. Keep heart rate up and you should be sweating.
Submit your AFTER Photos here
In order to participate in the challenge and be entered the win the grand prize, you must submit an accurate before and after image. You can submit your after image here.
Tips:
Hold a sign reading "Love Your Body Challenge" and today's date.
Wear tight fitting clothing.