THURSDAY WHiP GYM 5/28
THURSDAY
GLUTES & HAMS
Warm Up 2 Rounds
2 min - Stair stepper (incline walk if no stair stepper)
15 Reps - Hamstring ball Rollins
3 Rounds
12 Reps - Toes elevated Straight Leg Dead Lift
(Keep back straight and bend until hams are max stretch and up)
20 Reps - DB Sumo Squat
15 Reps - Plan Hop In
Spin Bike HIIT 2 Rounds
2 Min - 20 Sec ALL OUT 40 Sec Steady Pace
10 Reps EL - One Legged Dead Lift
3 Rounds
15 Reps - Machine Hip Thruster
10 Reps EL - 2 up 1 Down Hamstring Curls
10 Reps - Sumo Jump Squat
3 Rounds
10 Reps EL - Decline Bench Hamstring Curls
10 Reps - Hamstring Roll ins
15 Reps - Sumo Jump Squats
Spin Bike HIIT
2 Min - 20 Sec ALL OUT 40 Sec Steady Pace
10 Reps EL - Curtsy Lunge
3 Rounds
10 Reps - Heavy Smith machine Squats
(last two should be hard, if not add more weight GOOD FORM)
10 Reps EL - Reverse Lunges
20 Reps EL - Single Leg Calf Raises
HIIT Cardio
10 Min-
1 Min run 1 Min Walk
TEXT ONLY
WARM UP 2 ROUNDS
2 min - Stair stepper (incline walk if no stair stepper)
15 Reps - Hamstring ball Rollins
3 ROUNDS
12 Reps - Toes elevated Straight Leg Dead Lift
(Keep back straight and bend until hams are max stretch and up)
20 Reps - DB Sumo Squat
15 Reps - Plan Hop In
Spin Bike HIIT 2 Rounds
2 Min - 20 Sec ALL OUT 40 Sec Steady Pace
10 Reps EL - One Legged Dead Lift
3 Rounds
15 Reps - Machine Hip Thruster
10 Reps EL - 2 up 1 Down Hamstring Curls
10 Reps - Sumo Jump Squat
3 Rounds
10 Reps EL - Decline Bench Hamstring Curls
10 Reps - Hamstring Roll ins
15 Reps - Sumo Jump Squats
Spin Bike HIIT
2 Min - 20 Sec ALL OUT 40 Sec Steady Pace
10 Reps EL - Curtsy Lunge
3 Rounds
10 Reps - Heavy Smith machine Squats
(last two should be hard, if not add more weight GOOD FORM)
10 Reps EL - Reverse Lunges
20 Reps EL - Single Leg Calf Raises
HIIT Cardio
10 Min-
1 Min Walk 1 Min Run
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.