FRIDAY
WHiP AT HOME
Warm Up
3 Rounds
12 Reps - Plank Jacks
20 Reps - Weighted Jacks
12 Reps - Plank Hops ins
3 Rounds
8-8-8 Reps - 3 Stage DB Bicep Curls
(Low half, High half, Full)
20 Reps - Bench Dips
30 Reps - Mt Climbers
3 Rounds
10 Reps EA - Banded Single Arm Row Single Arm Hold
30 Reps - Bicycle Crunches
10 Reps EA - Plank Wall Taps
3 Rounds
15 Reps - DB Upright Row
10 Reps - Burpee
15 Reps - Banded Overhead Tricep Extensions
HIIT 30 Sec on 30 Sec off 4 min
Plank Hop Ins
Mt Climbers
Jumping Lunges
3 Rounds
12 Reps - Air Squat Double Pump
10 Reps - Pushups
15 Reps EA - Alternating DB Curls
TEXT ONLY
Warm Up.
3 Rounds
12 Reps - Wide Wall Sit Front Raises
20 Reps - Weighted Jacks
12 Reps - Plank Hops ins
3 Rounds
8-8-8 Reps - 3 Stage DB Bicep Curls
(Low half, High half, Full)
20 Reps - Bench Dips
30 Reps - Mt Climbers
3 Rounds
10 Reps EA - Banded Single Arm Row Single Arm Hold
30 Reps - Bicycle Crunches
10 Reps EA - Plank Wall Taps
3 Rounds
15 Reps - DB Upright Row
10 Reps - Burpee
15 Reps - Banded Overhead Tricep Extensions
HIIT 30 Sec on 30 Sec off 4 min
Plank Hop Ins
Mt Climbers
Jumping Lunges
3 Rounds
12 Reps - Air Squat Double Pump
10 Reps - Pushups
15 Reps EA - Alternating DB Curls
