FRIDAY GYM WHiP 8/6
FRIDAY
LEGS HIGH VOLUME
SPIN BIKE WARM UP 1 Round
3 Min - Spin Bike
( 30 sec high tension slow pace, 30 sec low tension)
5 Min - Treadmill Run
( Bump up incline 2% each min, bump speed down as needed)
3 Rounds
20 Reps - Box Sit Jumps
10 Reps EL - BB Overhead Reverse Lunge
10 Reps EL - Straight One Legged Dead Lift
3 Reps
20 Reps - Close Stance Leg Press
10 Reps - Air Squat Double Pump
20 Reps - Ice Skaters
CARIDO HIIT
5 Min - Treadmill Run
( Start at 10% incline and reduce 2% on the minute and increase speed)
3 Min - Spin Bike
3 Rounds
20 Reps - Laying Hamstring Curls
10 Reps ES - Curtsy Lunge
30 Reps - Jumping Lunges
3 Rounds
15 Reps - Weighted Hip Thrusts
15 Reps - Elevated Toes Straight Leg Deads
10 Reps - Box Jump kick back (variation, step ups)
(you can use the box or bench you are using for the hip thrusts)
Treadmill HIIT
10 Min - Tread mill 1 min run 1 min walk.
TEXT ONLY
WARM UP 1 Round
3 Min - Spin Bike
( 30 sec high tension slow pace, 30 sec low tension)
5 Min - Treadmill Run
( Bump up incline 2% each min, bump speed down as needed)
3 Rounds
20 Reps - Box Sit Jumps
10 Reps EL - BB Overhead Reverse Lunge
10 Reps EL - Straight One Legged Dead Lift
3 Reps
20 Reps - Close Stance Leg Press
10 Reps - Air Squat Double Pump
20 Reps - Ice Skaters
CARIDO HIIT
5 Min - Treadmill Run
( Start at 10% incline and reduce 2% on the minute and increase speed)
3 Min - Spin Bike
3 Rounds
20 Reps - Laying Hamstring Curls
10 Reps ES - Curtsy Lunge
30 Reps - Jumping Lunges
3 Rounds
15 Reps - Weighted Hip Thrusts
15 Reps - Elevated Toes Straight Leg Deads
10 Reps - Box Jump kick back (variation, step ups)
(you can use the box or bench you are using for the hip thrusts)
Treadmill HIIT
10 Min - Tread mill 1 min run 1 min walk.
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.