july's fatloss challenge.

I didn’t post Junes challenge so I decided I would post Julys. If you want to join! you are more then free too! If you want to check my blog for Junes challenges results for me I will be posting them ^^

5 days training

-Upper body
• 2 sets/ 15 reps- push up
3sets/10-12 reps.
• side lateral raise
• dumbbell bench press
• triceps kick backs
• seated rows
• alt hammer curls
• stability ball hyper extensions
• air bike
• 20 mins cardio

-abs/ cardio
Weeks one/three
2 sets
• high knees with a jump rope [interval, of 8rounds, 10second rest, 20 second action.]
• hanging knee raises [20 reps]
Week two/four
3 sets
• weighted toe crunch [15reps]
• oblique row [15 reps each side]
• scissor kick [20reps]
• bicycle crunch [15reps each side]
• in and out plank [15 reps each side]

-Lowerbody
Weeks one/three
• 2 sets/15 reps- jump squats
3 sets 10-12 reps
• plie dumbbell squats
• clean
• barbell side lunge
• Bulgarian lunged
• dead lifts
• standing calve raise [with weight]
• 20mins cardio
Weeks two/four
need a stability ball for first three exercises
• wall squat [10-12reps
• butt lifts [10-12reps
• hip extensions [12-15reps]
• butt blaster [15reps]
• single legged butt lift [15reps each leg]
• four point gluts bridge [15reps]

-Abs/cardio
Week one/three
2 sets
• high knees with a jump rope [interval, of 8rounds, 10second rest, 20 secound action.]
• hanging knee raises [20 reps]
Week two/four
3 sets
• weighted toe crunch [15reps]
• oblique row [15 reps each side]
• scissor kick [20reps]
• bicycle crunch [15reps each side]
• in and out plank [15 reps each side]

-full body
• 2 sets/ 15 reps - butt lifts
3 sets 10-12reps
• push press
• dumbbell dead lift
• bent over rows
• pull up’s
• tiff leg barbell good morning
• barbell rear lunge.


Food challenge will be no fried foods!!! for me, you can pick one of your own choice! last month I did not eat any cheese!

Check out bodybuilding.com site for the break down some of the work outs!
http://www.bodybuilding.com/guides/female-20to39-fat-loss/training I hope you enjoy as much as I know I am Going too!!