WEDNESDAY WHiP GYM 11/4
WEDNESDAY
ARMS
Warm Up
5 Min - Incline Treadmill Walk
3 Rounds
12 Reps - Incline DB Hammer Preacher Curls
12 Reps EA - Tricep Kickbacks
30 Reps - Butt Kicks
3 Rounds
8-8-8 Reps - 3 Stage DB Bicep Curls
(8 low - 8 high - 8 full rep range)
12 Reps - Bicep Drag Curls
30 Sec - Jump rope w/o rope
HIIT 2 Rounds
10 Reps EA - DB Plank Press
20 Reps - Box Sit Jumps
20 Reps - Mt Climbers
3 Rounds
8-8-8 Reps -3 Grip tricep pushdown
(8 narrow - 8 middle - 8 wide grip pushdowns)
20 Reps - Tricep Bench Dips
20 Reps - Seat Hop overs
2 Rounds
2 Min - Treadmill Run
10 Reps EA - Plank Ups
3 Rounds
12 Reps - DB Spider Curls
12 Reps EA - DB Over head Tricep Extension
As many as possible - Pushups
2 Rounds
2 Min - Treadmill Run
20 Reps - Wall Taps "treadmill taps"
OPTIONAL Cardio - 20 MIN
Optional CORE 2 Rounds
10 Reps - Weighted Arms extended Flutter Kicks
10 Reps - Ab Leg Lift
10 Reps - Weighted Crunches
Text ONly
Warm Up
5 Min - Incline Treadmill Walk
3 Rounds
12 Reps - Incline DB Hammer Preacher Curl
12 Reps EA - Tricep Kickbacks
30 Reps - Butt Kicks
3 Rounds
8-8-8 Reps - 3 Stage DB Bicep Curls
(8 low - 8 high - 8 full rep range)
12 Reps - Bicep Drag Curls
30 Sec - Jump rope w/o rope
HIIT 2 Rounds
10 Reps EA - DB Plank Press
20 Reps - Box Sit Jumps
20 Reps - Mt Climbers
3 Rounds
8-8-8 Reps -3 Grip tricep pushdown
(8 narrow - 8 middle - 8 wide grip pushdowns)
20 Reps - Tricep Bench Dips
20 Reps - Seat Hop overs
2 Rounds
2 Min - Treadmill Run
10 Reps EA - Plank Ups
3 Rounds
12 Reps - DB Spider Curls
12 Reps EA - DB Over head Tricep Extension
As many as possible - Pushups
2 Rounds
2 Min - Treadmill Run
20 Reps - Wall Taps "treadmill taps"
Optional CORE 2 Rounds
10 Reps - Weighted Arms extended Flutter Kicks
10 Reps - Ab Leg Lift
10 Reps - Weighted Crunches
Optional CORE 2 Rounds
10 Reps - Weighted Arms extended Flutter Kicks
10 Reps - Ab Leg Lift
10 Reps - Weighted 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.