MONDAY HOME WHIP 12/14
Monday WHiiP Shoulders
We are going to be doing some timed HIIT using a timer. You can use any timer but the one given is FREE and well done.
NEW TIME APP DOWNLOAD
CUSTOM Setting
Work: 35 Sec
Rest: 15 sec
4: Rounds
3: Sets
USE TIMING APP ABOVE
35 Sec Work 15 Rest 3 Rounds
Push Up to Single Arm Front Raise
DB Squat Clean & Press
Walk out to 2 Push ups
Jumping Jacks
3 Rounds
10 Reps EA - Seated Floor DB Shoulder press
20 Reps - Plank Pushups
20 Reps - Mt Climbers
3 Rounds
10 Reps EA- Standing Single Arm Press
10 Reps - DB Upright Row
30 Reps - Jump Rope w/o Rope
USE TIMING APP ABOVE
High Knees
Ice Skaters
Burpees
DB Sumo Squat to curl to press
3 Rounds
10 Reps ES - Step Trainer Pushup to T (use any step)
5 Reps 10 Reps (x3)- Push up to Lateral Raise
10 Reps ES - Bent over Single Arm Rear Debt
3 Rounds
10 Reps Ea - DB Front Raise
20 Reps - Bench Dips
10 Reps Ea - Bench Knee to Elbow
TEXT ONLY
USE TIMING APP ABOVE
10 Reps - Push Up to Single Arm Front Raise
20 Reps - DB Squat Clean & Press
10 Reps - Walk out to 2 Push ups
30 Reps - Jumping Jacks
3 Rounds
10 Reps EA - Seated Floor DB Shoulder press
20 Reps - Plank Pushups
20 Reps - Mt Climbers
3 Rounds
10 Reps EA- Standing Single Arm Press
10 Reps - DB Upright Row
10 Reps - DB Skull Crusher
3 Rounds
10 Reps EA- Standing Single Arm Press
10 Reps - DB Upright Row
10 Reps - DB Skull Crusher
USE TIMING APP ABOVE
High Knees
Ice Skaters
Burpees
DB Sumo Squat to curl to press
3 Rounds
10 Reps EA- Standing Single Arm Press
10 Reps - DB Upright Row
30 Reps - Jump Rope w/o Rope
3 Rounds
10 Reps Ea - DB Front Raise
20 Reps - Bench Dips
10 Reps Ea - Bench Knee to Elbow
20-30 Min Low Intensity Steady State Cardio
