THURSDAY WHiP GYM 1/7
THURSDAY
LEGS
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
10 Reps - Decline Bench Hamstring Curl
20 Reps - Air Squats
10 Reps ES - Curtsy Lunge
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 - Reverse DB Lunges
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
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
10 Reps -Decline Bench hamstring curl
20 Reps - Air Squats
10 Reps ES - Curtsy Lunge
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 - Reverse DB Lunges
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.