MONDAY HOME WHIP 8/17

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 


35 Sec Work 15 Rest 3 Rounds

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 


35 Sec Work 15 Rest 3 Rounds

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 


35 Sec Work 15 Rest 3 Rounds

 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