FRIDAY HOME WHiP 7/23
MONDAY
LEGS
Warm Up 2 Rounds
1 Min - Jump Rope w/o Rope
30 Reps - Plank Knee to Elbow
15 reps - Plank Hop ins
3 Sets
10 Reps - Weighted Sumo Squat Double Pump to hop
20 Reps - Weighted Double Pump Curtsy Lunge
30 Sec - 4 Point Lateral Twists
3 Rounds
15 Reps EL - Single Leg Elevated Glute Bridge
10 ES Reps - Side Split Squat with Box
20 Reps - Jumping Lunges
HIIT 3 Rounds
15 - Dead Ball Slam
15 Reps - Bent over Jumping lunges
30 Reps - Mt Climbers
3 Rounds
20 Steps -Goblet Hold Duck Walk
10 Reps - Weighted Front Kang Squat
60 Reps - Butt Kickers
3 Rounds
12 Reps EL - DB Walking Lunges
20 Reps - Mt Climbers
12 Reps EL - Donkey Kicks
HIIT 10 Min
Treadmill 1 min Fast Run 1 Min Walk
OR
Your choice of HIIT!!
TEXT ONLY
3 Sets
Warm Up 2 Rounds
1 Min - Jump Rope w/o Rope
30 Reps - Plank Knee to Elbow
15 reps - Plank Hop ins
3 Sets
10 Reps - Weighted Sumo Squat Double Pump to hop
20 Reps - Weighted Double Pump Curtsy Lunge
30 Sec - 4 Point Lateral Twists
3 Rounds
15 Reps EL - Single Leg Elevated Glute Bridge
10 ES Reps - Side Split Squat with Box
20 Reps - Jumping Lunges
HIIT 3 Rounds
15 Reps - Dead Ball Slams
15 Reps - Bentover jumping lunge
30 Reps - Mt Climbers
3 Rounds
20 Steps -Goblet Hold Duck Walk
10 Reps - Weighted Front Kang Squat
30 Reps - Butt Kickers
3 Rounds
12 Reps EL - DB Walking Lunges
20 Reps - Mt Climbers
12 Reps EL - Donkey Kicks
HIIT 10 MIN
Treadmill 1 min Fast Run 1 Min Walk
OR
You choice of HIIT!!
