MONDAY AT HOME WHIP 3/2

MONDAY WHIP

Adding in some new HIIT timing of 20 sec work 10 sec rest. Enjou 


3 Rounds Warm Up


20 Reps - DB Straight Leg Dead Lift

10 Reps ES - Single Arm Overhead DB revers lunge 

10 Reps ES - Side Split Lunge from Step




3 Rounds 

10 Reps ES - Weighted Curtsy lunge w/ Double pump 

20 Reps - Weighted Front Squat 



HIIT - 20 sec Work 10 sec Rest - 3 Rounds

(5) Air Squat (2) Jumping Lunges 

Mt Climbers

Low Bent over lunges 




3 Rounds 

20 Reps - Kneeling Hip thrust

30 Reps - Low Side to Side Lunge

10 Reps - SLOW Frog Pumps 

(3 sec up - 3 sec down) 





HIIT - 20 sec Work 10 sec Rest - 3 Rounds

(5) Air Squat (2) Jumping Lunges 

Mt Climbers

Low Bent over Lunges




3 Rounds 

20 Reps - Heels Elevated Double pump Squat

10 Reps EL - Stationary Lunges



4 Rounds 

30 Reps - Air Squat

30 Reps - Crunches



Text Only

3 ROUNDS WARM UP


20 Reps - DB Straight Leg Dead Lift

10 Reps ES - Single Arm Overhead DB revers lunge 

30 Reps - Jump Squat w/ Step

3 ROUNDS 

10 Reps ES - Weighted Curtsy lunge w/ Double pump 

20 Reps - Weighted Front Squat 


HIIT - 20 sec Work 10 sec Rest - 3 Rounds

(5) Air Squat (2) Jumping Lunges 

Mt Climbers

Low Bent over lunges 

3 ROUNDS 

20 Reps - Kneeling Hip thrust

30 Reps - Low Side to Side Lunge

10 Reps - SLOW Frog Pumps 

(3 sec up - 3 sec down) 


HIIT - 20 sec Work 10 sec Rest - 3 Rounds

(5) Air Squat (2) Jumping Lunges 

Mt Climbers

Low Bent over lunges 

3 ROUNDS 

20 Reps - Heels Elevated Double pump Squat

10 Reps EL - Stationary Lunges

4 ROUNDS 

30 Reps - Air Squat

30 Reps - Crunches