Wednesday Gym WHiP 3/24
Wednesday Gym Whip
BACK
Warm Up
5 Min - Incline Treadmill Walk
3 rounds
10 Reps - Assisted Pull ups (WIDE GRIP)
10 Reps - DB Dead Lifts
10 Reps EA - Plank Punch
3 Rounds
10 Reps - Revers Grip Pull Down
(3 sec down 3 Sec up)
20 Reps - Bent over BB Row
(keep back straight and bend at your hips)
20 Reps - Seat Jumps
Treadmill HIIT 3 rounds
2 Min - Treadmill Run 10% incline
10 Reps EA - Plank Row
3 Rounds
10 Reps EA - Seated One Arm Lat pull
(From extended arm next to ear, pull elbow to you hip inline with your body)
10 Reps EA - One Arm Cable Pull
( stand a step back from machine and reach and stretch)
30 Reps - Kettlebell Swings
3 Rounds
12 Reps - Standing Close Grip Pull
20 Reps - Seated Shrugs
20 Reps - Seat Hop Overs
20-30 Min LISS
LOW INTENSITY CARDIO YOUR CHOICE
Text Only
WARM UP
5 Min - Incline Treadmill Walk
3 ROUNDS
10 Reps - Assisted Pull ups (WIDE GRIP)
10 Reps - DB Dead Lifts
10 Reps EA - Plank Punches
3 ROUNDS
10 Reps - Revers Grip Pull Down
(3 sec down 3 Sec up)
20 Reps - Bent over BB Row
20 Reps - Seat Jumps
TREADMILL HIIT 3 ROUNDS
2 Min - Treadmill Run 10% incline
10 Reps EA - Plank Row
3 ROUNDS
10 Reps EA - Seated One Arm Lat pull
(From extended arm next to ear, pull elbow to you hip inline with your body)
10 Reps EA - One Arm Cable Pull
( stand a step back from machine and reach and stretch)
30 Reps - Kettlebell Swings
3 ROUNDS
12 Reps - Standing Close Grip Pull
20 Reps - Seated Shrugs
20 Reps - Seat Hop Overs
20-30 MIN LISS
LOW INTENSITY CARDIO 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.