Monday WAH 9/23
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