FRIDAY HOME 7/9
FRIDAY
WHiP At Home Shoulders
3 Rounds
10 Reps EA - Plank Front Raises
(x3) - Push up to full range lateral Raise
(5 pushups to 10 full range lateral overhead raise)
50 Reps - Butt Kickers
3 Rounds
10 Reps - Banded Seated Rear Delt
(Hold contracted 3 sec)
10 Reps EA - Supinated Front Raise
(can be done with band)
30 Reps - Jumping Jacks
HIIT 40 Sec Work 20 Sec Rest 5 Min
Mt Climbers
Straight arm plank to side plank
Weighted Crunch
Pushups
Burpee
3 Rounds
10 Reps ES - Reverse Lunge with Alternating DB Press
10 Reps EA - Squat to Single arm front Raise
10 Reps ES - Straight arm plan to side plank
HIIT 2 Rounds No Rest
10 Reps EA- Squat to Single arm front raise
10 Reps EA - Plank Punch
12 Reps EL - Single Overhead Reverse Lunge
30 Reps - Bicycle Crunches
Optional Abs 2 Rounds
20 Reps - V Ups
20 Reps - Plank Jacks
20 Reps - Weighted Crunches
TEXT ONLY
Warm Up
10 Reps EA - Plank Front Raises
(x3) - Push up to full range lateral Raise
(5 pushups to 10 full range lateral overhead raise)
50 Reps - Butt Kickers
3 Rounds
10 Reps - Banded Seated Rear Delt
(Hold contracted 3 sec)
10 Reps EA - Supinated Front Raise ( can be done with band)
30 Reps - Jumping Jacks
HIIT 40 Sec Work 20 Sec Rest 5 Min
Mt Climbers
Straight arm plank to side plank
Weighted Crunch
Pushups
Burpee
3 Rounds
10 Reps ES - Reverse Lunge with Alternating DB Press
10 Reps EA - Squat to Single arm front Raise
10 Reps ES - Straight arm plan to side plank
HIIT 2 Rounds No Rest
10 Reps EA- Squat to Single arm front raise
10 Reps EA - Plank Punch
12 Reps EL - Single Overhead Reverse Lunge
30 Reps - Bicycle Crunches
Optional Abs 2 Rounds
20 Reps - V Ups
20 Reps - Plank Jacks
20 Reps - Weighted Crunches
