MONDAY

WHiP AT HOME


Warm Up 10 Min

1 Min on the Min 

20 Reps - Butt Kickers 

20 Reps - Bicycle Crunches 

10 Reps - Plank Hop Ins 

15 Reps - Jump Squats 

12 Reps - Burpee

( Set a clock and perform all  movements with given reps on the min, you should complete this two times in the 10 min) 






3 Rounds

15 Reps - DB Front Squat weighted Jack

15 Reps - Air Squat Double Pump 

10 Reps ES - Ice Skaters




3 Rounds 

12 Reps EL - Single Leg Glute Bridge 

10 Reps - Banded  SING LEG Laying Hamstring Curls 

(Find a fixed object and enough tension perform slow and controlled HOLD 3 SEC) SINGLE LEG NOT ON VIDEO

10 Reps EL - Curtsy Lunges




HIIT 2 Rounds 15 sec Rest

30 Reps - Mt Climbers 

20 Reps - Plank Jacks  

20 Sec - Plank




3 Rounds 

10 Reps EL - Front to Back Lunge 

20 Reps - Jumping Lunges 

20 Reps - DB Dead Lift ½ Reps 

***(ONLY do the bottom half of the reps quick pulse movements)***




3 Rounds   

20 Reps - Sit Jumps

20 Reps EL - Split Step Squat 

20 Reps - Knee to Elbow 




TEXT ONLY

Warm Up 10 Min

1 Min on the Min 

20 Reps - Butt Kickers 

20 Reps - Bicycle Crunches 

10 Reps - Plank Hop Ins 

15 Reps - Jump Squats 

12 Reps - Burpee

( Set a clock and perform all  movements with given reps on the min, you should complete this two times in the 10 min) 

3 Rounds

15 Reps - DB Front Squat weighted Jack

15 Reps - Air Squat Double Pump 

10 Reps ES - Ice Skaters

3 Rounds 

12 Reps EL - Single Leg Glute Bridge 

10 Reps - Banded  SING LEG Laying Hamstring Curls 

(Find a fixed object and enough tension perform slow and controlled HOLD 3 SEC) SINGLE LEG NOT ON VIDEO

10 Reps EL - Curtsy Lunges

HIIT 2 Rounds 15 sec Rest

30 Reps - Mt Climbers 

20 Reps - Plank Jacks  

20 Sec - Plank

3 Rounds 

10 Reps EL - Front to Back Lunge 

20 Reps - Jumping Lunges 

20 Reps - DB Dead Lift ½ Reps 

***(ONLY do the bottom half of the reps quick pulse movements)***

3 Rounds   

20 Reps - Sit Jumps

20 Reps EL - Split Step Squat 

20 Reps - Knee to Elbow