8/30

FRIDAY

WHiiP AT HOME


Warm Up Mobility

3 Rounds

10 Reps - Walk out to Push up knee up 

10 Reps - Burpee

10 Reps - V-Ups





3 Rounds 

15 Reps - Bent Over Row

(Light weight 3 sec up, Hold 3 sec at top) 

20 Reps - Seat Hop over 

15 Reps - DB Pull Overs 




3 Rounds 

15 reps - Banded Seated Row 

15 Reps - Kettle Bell Swings

100 Reps - Jump Rope w/o Rope




3 Rounds 

15 Reps - Banded Tension Bicep Curls  

10-12 Reps - Tricep Pushups

20 Reps - Plank Jacks 




3 Rounds 

15 Reps EA - Alternating DB Hammer Curls 

15-20 Reps - Weighted Jacks 

12 Reps EA - Plank Row




HIIT 30 sec WORK 30 sec Rest  

3 Rounds 

Burpees 

Air Squats 

Jumping Lunges 

Plank





TEXT ONLY 

Warm Up Mobility

3 Rounds

10 Reps - Walk out to Push up knee up 

10 Reps - Burpee

10 Reps - V-Ups

3 Rounds 

15 Reps - Bent Over Row

(Light weight 3 sec up, Hold 3 sec at top) 

20 Reps - Seat Hop over 

15 Reps - DB Pull Overs 

3 Rounds 

15 reps - Banded Seated Row 

15 Reps - Kettle Bell Swings

100 Reps - Jump Rope w/o Rope

3 Rounds

15 Reps - Banded Tension Bicep Curls  

10-12 Reps - Tricep Pushups

20 Reps - Plank Jacks

3 Rounds 

15 Reps EA - Alternating DB Hammer Curls 

15-20 Reps - Weighted Jacks 

12 Reps EA - Plank Row


HIIT 30 sec WORK 30 sec Rest  

3 Rounds 

Burpees 

Air Squats 

Jumping Lunges 

Plank