Hey, collegiettes™ – want to feel and look your best?
Here’s a challenge: Use Sarah and Rachel’s Weekly Workout each week up until Christmas and show us how you’ve worked out and how you feel your best! Get your friends to participate as well and take pictures – while you work out, dressed up in your “skinny” jeans, sporting your favorite shirt that you’ve been holding onto to fit back into, or showing off your gorgeous legs or arms!
Whenever you come across a picture of yourself from now until Christmas send it in to us and tell us what you love about your body in the picture and look for it the following week on the workout blog! Have fun and get your girlfriends involved! Working out with a friend brings out a little competitiveness to keep you motivated and it’s a lot of fun too!
Send your pictures to marymadormo@hercampus.com and in the Subject line: ATTN: Sarah Medland – Workout Blog Picture Challenge.
*Warm up before every work out and stretch when you’re done!
Day 1
- 30 min cardio warm up
- Squat 3×20 or wall sit 3x1min
- Shoulder raises 3×10
- Backwards lunges 3×10 each leg
- Step ups 3×8 each leg
- Shoulder press 3×8
Day 2
- Interval bike workout for 25min. – 5 minute warm up – 3 min. easy followed by 1 min. tougher resistance -5 min. cool down
Day 3
- 15 min. cardio warm up
- Bench press 4×8
- Dips 3×15
- Push ups (5,10,15,10,5)
- 2 min. of jump rope or jumping jacks
- Single arm DB row 3×8 each arm
- Assisted pull up machine 4×10
- 2 min. of jump rope
Day 4
- Treadmill workout: Warm up for 5 min. and build up to a moderate pace. After 5 min. warm up, increase the speed every minute for 5 minutes. After those 5 minutes, return to moderate and pace and every minute increase the incline for another 5 minutes. Then 5 minute cool down.
Day 5
- 45 second plank
- Leg press: 3×10
- Leg extension: 3×10
- Leg curl: 3×10
- 45 second plank
- Bicep curl
- Shoulders raises
- Overhead tricep extension
- 45 second plank