FRIDAY HOME 7/9
FRIDAY
WHiP At Home Shoulders
3 Rounds
10 Reps EA - Plank Front Raises
(x3) - Push up to full range lateral Raise
(5 pushups to 10 full range lateral overhead raise)
50 Reps - Butt Kickers
3 Rounds
10 Reps - Banded Seated Rear Delt
(Hold contracted 3 sec)
10 Reps EA - Supinated Front Raise
(can be done with band)
30 Reps - Jumping Jacks
HIIT 40 Sec Work 20 Sec Rest 5 Min
Mt Climbers
Straight arm plank to side plank
Weighted Crunch
Pushups
Burpee
3 Rounds
10 Reps ES - Reverse Lunge with Alternating DB Press
10 Reps EA - Squat to Single arm front Raise
10 Reps ES - Straight arm plan to side plank
HIIT 2 Rounds No Rest
10 Reps EA- Squat to Single arm front raise
10 Reps EA - Plank Punch
12 Reps EL - Single Overhead Reverse Lunge
30 Reps - Bicycle Crunches
Optional Abs 2 Rounds
20 Reps - V Ups
20 Reps - Plank Jacks
20 Reps - Weighted Crunches
TEXT ONLY
Warm Up
3 Rounds
10 Reps EA - Plank Front Raises
(x3) - Push up to full range lateral Raise
(5 pushups to 10 full range lateral overhead raise)
50 Reps - Butt Kickers
3 Rounds
10 Reps - Banded Seated Rear Delt
(Hold contracted 3 sec)
10 Reps EA - Supinated Front Raise ( can be done with band)
30 Reps - Jumping Jacks
HIIT 40 Sec Work 20 Sec Rest 5 Min
Mt Climbers
Straight arm plank to side plank
Weighted Crunch
Pushups
Burpee
3 Rounds
10 Reps ES - Reverse Lunge with Alternating DB Press
10 Reps EA - Squat to Single arm front Raise
10 Reps ES - Straight arm plan to side plank
HIIT 2 Rounds No Rest
10 Reps EA- Squat to Single arm front raise
10 Reps EA - Plank Punch
12 Reps EL - Single Overhead Reverse Lunge
30 Reps - Bicycle Crunches
Optional Abs 2 Rounds
20 Reps - V Ups
20 Reps - Plank Jacks
20 Reps - Weighted Crunches
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.