DAY 18 EVERYONE! Only 4 more days of the challenge left! For those of you who are still going hard there will be another draw tomorrow...dont miss out! For the last dew days we are going to kick it up a notch. Here you go! HOME WORKOUT Circuit 1- Repeat 5X 10 Lying hip extensions (aka glute bridges) 10 Bodyweight inverted rows- will post an at home version of these 10 per leg One leg lying hip extensions 20 seconds per side- side plank Circuit 2- Repeat 4X 10 Donkey kicks per leg 10 Burpees 30 second wall sit (legs a 90 degrees) 10 Sit ups PS- Ive attached a great Youtube video on how to do the bodyweight inverted rows https://youtube/watch?v=aXlxWq1Tz1I GYM WORKOUT Shoulders & Back 4X10 Lat pull downs 3X10 Reverse lat pull downs 3X8 Shoulder press 3X8 Bradford press 3X8 assisted pull ups (assist machine or bands) 3X6 lateral side raises 20 mins of HIIT- pick a cardio machine and do 1 minute hard, 1 minute active rest (for the 1 minute active rest just slow it down and catch your breath...dont stop completely)
Posted on: Tue, 09 Dec 2014 16:17:39 +0000
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