THURSDAY WHiP GYM 1/14
THURSDAY
Posterior Chain
Warm Up 2 Rounds
2 Min - Stair Stepper
15 Reps - Hamstring Roll ins
3 Rounds
8 Reps EL - Hamstring Curls
( 3 sec up 3 sec down)
10 Reps EL - One Legged Dead Lift
10 Reps EL - Curtsy Lunges
3 Min Tread mill Run 1 Time
Run at a good pace to get the heart rate up and a good sweat on.
3 Rounds
12 Reps EL - Single Leg Press
(If you can do more than 12 go heavier)
10 Reps EL - Cross body Romanian Deads
( Keep body parallel with the floor)
20 Reps EL - Standing Calf Raises
HIIT 3 Rounds No Rest
30 Sec - 3 Stage Pulse Squat
30 Sec - Jumping lunges
30 Sec - Curtsy Lunge Ice Skates
3 Rounds
12 Reps - Back Extension w/ Weighted row
10 Reps EA - Plank Alternating Row
3 Rounds
10 Reps - Reverse Grip Lat Pull
(3 sec down - 3 sec hold - 3 sec up)
10 Reps - Straight Arm Pull Down
10 Reps - Burpee
CARDIO
Stair Stepper - 10Min Moderate Speed
(2 Every Stair - 2 Min Every Other)
( Incline Treadmill Walk if no stair stepper)
TEXT ONLY
Warm Up 2 Rounds
2 Min - Stair Stepper
15 Reps - Hamstring Roll ins
3 Rounds
8 Reps EL - Hamstring Curls
( 3 sec up 3 sec down)
10 Reps EL - One Legged Dead Lift
10 Reps EL - Curtsy Lunges
3 Min Tread mill Run 1 Time
Run at a good pace to get the heart rate up and a good sweat on.
3 Rounds
12 Reps EL - Single Leg Press
(If you can do more than 12 go heavier)
10 Reps EL - Cross body Romanian Deads
( Keep body parallel with the floor)
20 Reps EL - Standing Calf Raises
HIIT 1 Rounds
3 Min - Treadmill Run
3 Rounds
12 Reps - Back Extension w/ Weighted row
10 Reps EA - Plank Alternating Row
3 rounds
10 Reps - Reverse Grip Lat Pull
(3 sec down - 3 sec hold - 3 sec up)
10 Reps - Straight Arm Pull Down
10 Reps - Burpee
CARDIO
Stair Stepper - 10Min Moderate Speed
(2 Every Stair - 2 Min Every Other)
( Incline Treadmill Walk if no stair stepper)
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.