MONDAY WHiP GYM 6/3
MONDAY
Warm up
3 Rounds
2 Min - Treadmill Run
100 Meter Row
(If your treadmills and rowers are not close or it is busy do all the treadmill then move to the rower)
3 Rounds
40-30-20-10 Reps - Double Leg Extension
(Drop Set)
20 Reps - Air Squats
20 Reps - Curtsy Lunges
3 Rounds
25 Reps - Leg Press
8 Reps EA - Side One Legged Press
(3 Sec down, 3 sec up)
10 Reps - Sumo Jump Squats
HIIT 5 Min
5 Min - Incline Walk
( 10 Incline 3-4MPH, 1 min you can hold the tread 1 min hands off)
3 Rounds
20 Reps - Seated Calf Raises
10 Reps EL - Bench Slit Lunge / weighted
10 Reps EL - One Legged Jumping Lunges
3 Rounds
20-15-10-5 Reps - Laying Hamstring Curls
( Do 20 drop weight do 15 drop weight 10 and so on = 1 set)
5 Reps - Machine Hip Thruster
(Hold and Squeeze at top or contracted 5 Sec)
10 Reps ES - Side Lunge Knee Up
LISS Cardio 20 Min
Your choice
TEXT ONLY
Warm up
3 Rounds
2 Min - Treadmill Run
100 Meter Row
(If your treadmills and rowers are not close or it is busy do all the treadmill then move to the rower)
3 Rounds
40-30-20-10 Reps - Double Leg Extension
(Do 40 drop weight do 30 drop weight do 20 then 10 for 1 set)
20 Reps - Air Squats
20 Reps - Curtsy Lunges
3 Rounds
25 Reps - Leg Press
8 Reps EA - Side One Legged Press
(3 Sec down, 3 sec up)
10 Reps - Sumo Jump Squats
HIIT 5 Min
5 Min - Incline Walk
( 10 Incline 3-4MPH, 1 min you can hold the tread 1 min hands off)
3 Rounds
20 Reps - Seated Calf Raises
10 Reps EL - Bench Split Lunge / Weighted
10 Reps EL - One Legged Jumping Lunges
3 Rounds
20-15-10-5 Reps - Laying Hamstring Curls
( Drop Set)
5 Reps - Machine Hip Thruster
(Hold at top or contracted 5 Sec)
10 Reps ES - Side Lunge Knee Up
LISS Cardio 20 Min
Your choice
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.