FRIDAY WAH 8/28

FRIDAY 

ARMS 

3 Rounds 

10 Reps - Jump Squats

10 Reps EA - Plank Push Pull (use any heavy item to slide)

30 Reps - Ball Mt Climbers (use object to elevate upper body like stairs or step) 


3 Rounds 

12 Reps - Laying DB Skull Crusher

10 Reps - Walk out 2 pushups

10 Reps EA - Alternating DB Hammer Curls 


3 Rounds 

10 Reps - Banded Shortened Bicep Curls 

10 Reps - Banded Bent over Tricep Kickback (2 sec hold)

10 Reps EA - Crab Toe Touch


3 Rounds 

12 Reps - DB Spider Curls (use back of couch or chair, get creative) 

12 Reps - DB Thrusters

10 EA Reps - Alternating DB Hammer Curls 



3 Rounds No Rest HIIT 

15 Reps - DB Burpee to Press

20 Reps - High Knees

15 Reps - Plank Hop ins 

20 Reps - Air Squats





TEXT ONLY 

3 Rounds

10 Reps - Jump Squats

10 Reps EA - Plank Push Pull (use any heavy item to slide)

30 Reps - Ball Mt Climbers (use object to elevate upper body like stairs or step) 

3 Rounds

12 Reps - Laying DB Skull Crusher

10 Reps - Walk out 2 pushups

10 Reps EA - Alternating DB Hammer Curls 

3 Rounds 

10 Reps - Banded Shortened Bicep Curls 

10 Reps - Banded Bent over Tricep Kickback (2 sec hold)

10 Reps EA - Crab Toe Touch

3 Rounds 

12 Reps - DB Spider Curls (use back of couch or chair, get creative) 

12 Reps - DB Thrusters

10 EA Reps - Alternating DB Hammer Curls 

3 Reps No REST

15 Reps - DB Burpee to Press

20 Reps - High Knees

15 Reps - Plank Hop ins 

20 Reps - Air Squats