FRIDAY GYM WHIP 4/9
FRIDAY WHIP SHOULDER & CALVES
We are going to change up the TEMPO today, keep the energy high and push your self. The last two reps of any set should be very difficult, if not increase weight keeping a focus on good form.
Warm up
3 Rounds
20 Reps - Standing Calf Raise
30 Reps - Butt Kickers
3 Rounds
20 Reps - Seated Calf Raises
30 Reps - Jumping Jacks
3 Rounds
12 Reps - Machine Shoulder Press
30 Reps - Side Lateral Raise
Mid Cardio Burn 5 min
5 min Your Choice - GET SWEATY ;)
3 Rounds
10 Reps EA - DB Front Raises
15 Reps - DB Upright Row
3 Rounds
12 Reps - Cable Rear Delt Fly
12 Reps - Rear Delt Rope Face Pull
HIIT 10 MIN
1 Min Run - 1 Min Walk
TEXT ONLY
Warm up 10 MIN - Cardio Machine Your Choice
3 ROUNDS
20 Reps - Standing Calf Raise
30 Reps - Butt Kickers
3 ROUNDS
20 Reps - Seated Calf Raises
30 Reps - Jumping Jacks
3 ROUNDS
12 Reps - Machine Shoulder Press
30 Reps - Side Lateral Raise
MID CARDIO BURN 5 MIN
5 min Your Choice - GET SWEATY ;)
3 ROUNDS
10 Reps EA - DB Front Raises
15 Reps - DB Upright Row
3 Rounds
12 Reps - Cable Rear Delt Fly
12 Reps - Rear Delt Rope Face Pull
HIIT 10 MIN
1 Min Run - 1 Min Walk