enamoradocontigohoy:

7 Day Challenge

The Full-Body Workout.

SUNDAY (OUTER THIGHS)

• 60 dumbbell side lunges (alternating)
• 30 dumbbell standing outer thigh lifts (each side)
• 50 lying outer thigh lifts
• 50 half bridge side abductions
• 50 walkings lunges

MONDAY (BOOTY)

• 50 squats
• 2-minute wall sit
• 50 donkey kicks (each side)
• 50 donkey leg raises (each side)
• 30 single leg half bridge circles (each side)
• 100 swim kicks

TUESDAY (CALVES)

• 100 calf raises pulses
• 100 pilé calf raise pulses
• 100 toes-in calf raise pulses
• 50-step farmer’s walk

WEDNESDAY (INNER THIGHS)

• 30 inner-thigh crisscrosses (alternating)
• 15 inner-thigh circles (each side)
• 50 sumo squats

THURSDAY (WAIST/OBLIQUES)

• 30 side hip raises (each side)
• 100 side heel-touch crunches
• 50 butterfly twists
• 200 crisscrosses
• 60-second vacuum

FRIDAY (STOMACH/ABS)

• 20 lying double leg lifts
• 20 reverse crunches
• 10 single-leg ball rolls
• 1-minute plank
• 10 roll ups
• 10 1-2-3 pulses
• 11 dig and drags

SATURDAY (ARMS)

• 40 dumbbell bicep curls (alternating)
• 10 push ups
• 10 diamond push ups
• 1-minute golf ball arms (each direction)
• 1.5-minute chest press pulse
• 10 single-leg tricep dips (each side)

**DISCLAIMER: I didn’t create this workout plan. It’s one I’m going to try starting next week. I figured I’d share it since I’ve had a lot of requests for the exercises I’ve been doing and I haven’t responded to them (sorry).**