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  




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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