FRIDAY WAH 7/2
FRIDAY
AT HOME WHiP Arms & Light Back
Warm Up 3 Rounds
5 Reps ES - Contralateral Glute Bridge Hold
(Opposite foot opposite shoulder, hold 3 sec each)
20 Reps- Plank Side to Side
20 Reps - Ab Leg Lifts
3 Rounds
10 Reps ES - Standing Alternating DB Curls
10 Reps - Burpee DB Press
30 Reps - Jump Rope w/o rope
3 Rounds
15 Reps EA - Banded Seated Alternating Bicep Curls
(Keep your upper arm fixed and perform curl)
10 Reps EA - Banded Single Arm Row, single arm hold
(Supinate (palm facing up) on your hold hand)
8 Reps EA - Plank Ups
HIIT Every Min on the Min (10 Min)
20 Reps - Plank Jacks
20 Reps - Jumping Jacks
20 Reps - Plank Hop ins
20 Reps - Jumping Lunges
20 Reps - Crunches
(Set a clock and do your 20 reps and rest the remainder of the Min)
3 Rounds
20 Reps EA - Banded Alternating Tricep Kickbacks
(Keep upper arm fixed at side and perform kickback)
10 Reps - Banded Shortened Bicep Curls
(Keeping elbow back and arm at side, perform curl)
10 to 12 Reps - Pushups
3 Rounds
15 Reps - DB Pull Overs
20 Reps - Seat Hop overs
10 Reps ES - Sinle Arm Over Head Reverse Lunge
(Reach for the ceiling like you are trying to touch, stretch that lateral chain)
HIIT Every Min on the Min (10 Min)
20 Reps - Plank Jacks
20 Reps - Jumping Jacks
20 Reps - Plank Hop ins
20 Reps - Jumping Lunges
20 Reps - Crunches
(Set a clock and do your 20 reps and rest the remainder of the Min)
TEXT ONLY
Warm Up 3 Rounds
5 Reps ES - Contralateral Glute Bridge Hold
(Opposite foot opposite shoulder, hold 3 sec each)
20 Reps- Plank Side to Side
20 Reps - Ab Leg Lifts
3 Rounds
10 Reps ES - Alternating Plank Row
10 Reps - Burpee DB Press
30 Reps - Jump Rope w/o rope
3 Rounds
15 Reps EA - Banded Seated Alternating Bicep Curls
(Keep your upper arm fixed and perform curl)
10 Reps EA - Banded Single Arm Row, single arm hold
(Supinate (palm facing up) on your hold hand)
8 Reps EA - Plank Ups
HIIT Every Min on the Min (10 Min)
20 Reps - Plank Jacks
20 Reps - Jumping Jacks
20 Reps - Plank Hop ins
20 Reps - Jumping Lunges
20 Reps - Crunches
(Set a clock and do your 20 reps and rest the remainder of the Min)
3 Rounds
20 Reps EA - Banded Alternating Tricep Kickbacks
(Keep upper arm fixed at side and perform kickback)
10 Reps - Banded Shortened Bicep Curls
(Keeping elbow back and arm at side, perform curl)
10 to 12 Reps - Pushups
3 Rounds
15 Reps - DB Pull Overs
20 Reps - Seat Hop overs
10 Reps ES - Sinle Arm Over Head Reverse Lunge
(Reach for the ceiling like you are trying to touch, stretch that lateral chain)
HIIT Every Min on the Min (10 Min)
20 Reps - Plank Jacks
20 Reps - Jumping Jacks
20 Reps - Plank Hop ins
20 Reps - Jumping Lunges
20 Reps - Crunches
(Set a clock and do your 20 reps and rest the remainder of the Min)