TUESDAY GYM WHiP 9/24
TUESDAY
Shoulders
Warm Up 2 Rounds
20 Reps - Banded Side Lateral Raises
20 Reps - Banded Front Delt Raise
(if you do not have access to bands use 5-10lbs weights)
10 Reps - Pushups
3 Rounds
10 Reps - Machine Shoulder press
(2 sec up 4 sec down)
20 Reps -Standing DB Press (fast continuous reps)
30 Reps - Jumping Jacks
HIIT 2 Rounds
100 Meters - Row Machine ALL OUT
20 Reps - DB Deadlift to Press
3 Rounds
12 Reps EA - Single Arm Cable lateral Raise
12 Reps EA - Cable Single Arm Rear Delt
3 Rounds - 5 pushups - 10 Full Range laterals
( the pushup and side laterals is 1 round (x3)
3 Rounds
10 Reps EA - Standing Unilateral Press
(push the weight, last two should be a struggle, reach towards ceiling)
10 Reps EA - Single Arm upright Row
10 Reps EA - Plank Front Riase
Treadmill HIIT 2 Rounds
2 Min - Treadmill Run
20 Reps - Standing Alternating DB Press
3 Rounds
10 Reps - Cable Bent over Rear to Forward Fly
(at the top of the movement make a small shift upward)
20 Reps - Seated Shrugs
20 Reps - Seat hop overs
ABS
3 Rounds
20 Reps - Ab over ball windshield wipers
10 Reps - Push up to Side Crunch
10 Reps - Ball Roll-in (variation 30 sec plank)
20 Reps - Ball Crunches
TEXT ONLY
Warm Up 2 Rounds
20 Reps - Banded Side Lateral Raises
20 Reps - Banded Front Delt Raise
(if you do not have access to bands use 5-10lbs weights)
10 Reps - Pushups
3 Rounds
10 Reps - Machine Shoulder press
(2 sec up 4 sec down)
20 Reps - Standing DB Shoulder Press
(Faster continuous reps)
30 Reps - Jumping Jacks
HIIT 2 Rounds
100 Meters - Row Machine ALL OUT
20 Reps - DB Deadlift to Press
3 Rounds
12 Reps EA - Single Arm Cable lateral Raise
12 Reps EA - Cable Single Arm Rear Delt
3 Rounds - 5 pushups - 10 Full Range laterals
( the pushup and side laterals is 1 round (x3)
3 Rounds
10 Reps EA - Standing Unilateral Press
(push the weight, last two should be a struggle, reach towards ceiling)
10 Reps EA - Single Arm upright Row
10 Reps EA - Plank Front Riase
Treadmill HIIT 2 Rounds
2 Min - Treadmill Run
20 Reps - Standing Alternating DB Press
3 Rounds
10 Reps - Cable Bent over Rear to Forward Fly
(at the top of the movement make a small shift upward)
20 Reps - Seated Shrugs
20 Reps - Seat hop overs
ABS
3 Rounds
20 Reps - Ab over ball windshield wipers
10 Reps - Push up to Side Crunch
10 Reps - Ball Roll-in (variation 30 sec plank)
20 Reps - Ball 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.