WEDNESDAY GYM WHiP 6/9
WEDNESDAY
BACK & LIGHT CHEST
3 Rounds
15 Reps - Assisted Pull Ups
15 Reps - Assisted Dips
15 Reps - Kettle Bell Swing
3 Rounds
12 Reps - Seated Single Arm Cable Row
(Hold back for 2 sec)
10 Reps EA - Single Arm Bent over DB Row
(take DB to cable machine)
10 Reps - Brupee
HIIT 2 Rounds
250 Meters - Row Machine
(If no rower available use elliptical with arms 2 min)
As many as possible - Pushups
3 Rounds
12 Reps - DB Dead Lift
(3 sec down 3 sec up with PERFECT FORM)
20 Reps - Shrugs
20 Steps EA - Waiter Walks
3 Rounds
12 Reps - Incline DB Press
(4 sec down 1 sec up)
30 Sec - Plank
12 Reps - Incline Bench DB Row
(1 Sec up 3 Sec down)
ABS
3 Rounds
Laying Leg Lifts
Crunches
Flutter Kicks
Bicycle Crunches
TEXT ONLY
3 Rounds
15 Reps - Assisted Pull Ups
15 Reps - Assisted Dips
15 Reps - Kettle Bell Swing
3 Rounds
12 Reps - Seated Single Arm Cable Row
(Hold back for 2 sec)
10 Reps EA - Single Arm Bent over DB Row
(take DB to cable machine)
10 Reps - Brupee
HIIT 2 Rounds
250 Meters - Row Machine
(If no rower available use elliptical with arms 2 min)
As many as possible - Pushups
3 Rounds
12 Reps - DB Dead Lift
(3 sec down 3 sec up with PERFECT FORM)
20 Reps - Shrugs
20 Steps EA - Waiter Walks
3 Rounds
12 Reps - Incline DB Press
(4 sec down 1 sec up)
30 Sec - Plank
12 Reps - Incline Bench DB Row
(1 Sec up 3 Sec down)
ABS 3 Rounds
Laying Leg Lifts
Crunches
Flutter Kicks
Bicycle 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.