FRIDAY GYM WHIP 7/9
FRIDAY WHiP LEGS
Warm Up 3 Rounds
40 Reps - Hamstring Curls (light weight)
20 Reps - DB Straight leg dead lift
( Bring dumbbells to machine)
3 Rounds
10 Reps EL - Single leg press
10 Reps EL - One Legged Deads
10 Reps - Plank Hops ins
3 Rounds
10 Reps EL - Single Leg Extension
(Resist 3 sec on the way down)
15 Reps EL - Split Step Squat
30 Reps - Butt Kickers
3 Rounds
10 Reps - Smith Machine Squats
(5 sec down explode up)
10 Reps - Weighted Sumo Squat Pulse
3 Rounds
10 Reps - Heavy Laying Hamstring Curls
12 Reps - Sumo Jump Squats
HIIT 2 Rounds 30 sec Work 15 Sec Rest
Bent over Jumping Lunge
Air Squat with Jumping lunges
Weighted Start Jumps
Core
2 Rounds non stop
20 Reps - Ab Leg Lift
30 Sec - Plank
12 Reps - Hanging Knee Raise
20 Reps - Bicycle Crunches
TEXT ONLY
Warm Up 3 Rounds
40 Reps - Hamstring Curls (light weight)
10 Reps EL - Explosive Single Leg Hips Thusts
place back on chest pad of hamstring machine.
3 Rounds
10 Reps EL - Single leg press
10 Reps EL - Walking Straight leg Dead
10 Reps - Plank Hops ins
3 Rounds
12 Reps EL - Single Leg Extension
15 Reps EL - Split Step Squats
30 Reps - Butt Kickers
3 Rounds
10 Reps - Smith Machine Squats
(5 sec down explode up)
10 Reps ES - Curtsy Lunge
3 Rounds
12 Reps - Laying Hamstring Curls
12 Reps - Sumo Jump Squats
HIIT 2 Rounds 30 sec Work 15 Sec Rest
Bent over Jumping Lunge
Crab Toe Touch
Sumo Squat Pulse
Core
2 Rounds non stop
20 Reps - Ab Leg Lift
30 Sec - Plank
12 Reps - Hanging Knee Raise
20 Reps - Bicycle 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.