MONDAY HOME WHiP 8/10

MONDAY 

LEGS 

Warm Up 2 Rounds 

1 Min - Jump Rope w/o Rope

30 Reps  - Plank Knee to Elbow

15 reps - Plank Hop ins





3 Sets 

10 Reps - Weighted Sumo Squat Double Pump to hop

20 Reps - Weighted Double Pump Curtsy Lunge

30 Sec - 4 Point Lateral Twists





3 Rounds 

15 Reps EL - Single Leg Elevated Glute Bridge

10 ES Reps - Side Split Squat with Box

20 Reps - Jumping Lunges 




HIIT 3 Rounds 

15 - Dead Ball Slam

15 Reps - Bent over Jumping lunges

30 Reps -  Mt Climbers




3 Rounds 

20 Steps -Goblet Hold Duck Walk

10 Reps - Weighted Front Kang Squat

60 Reps - Butt Kickers




3 Rounds

12 Reps EL - DB Walking Lunges

20 Reps - Mt Climbers

12 Reps EL - Donkey Kicks




HIIT 10 Min 


Treadmill 1 min Fast Run 1 Min Walk 

OR 

Your choice of HIIT!!


TEXT ONLY 

3 Sets 

Warm Up 2 Rounds 

1 Min - Jump Rope w/o Rope

30 Reps - Plank Knee to Elbow

15 reps - Plank Hop ins

3 Sets 

10 Reps - Weighted Sumo Squat Double Pump to hop

20 Reps - Weighted Double Pump Curtsy Lunge

30 Sec - 4 Point Lateral Twists

3 Rounds 

15 Reps EL - Single Leg Elevated Glute Bridge

10 ES Reps - Side Split Squat with Box

20 Reps - Jumping Lunges 

HIIT 3 Rounds 

15 Reps - Dead Ball Slams

15 Reps - Bentover jumping lunge

30 Reps -  Mt Climbers

3 Rounds 

20 Steps -Goblet Hold Duck Walk

10 Reps - Weighted Front Kang Squat

30 Reps - Butt Kickers

3 Rounds

12 Reps EL - DB Walking Lunges

20 Reps - Mt Climbers

12 Reps EL - Donkey Kicks

HIIT 10 MIN  

Treadmill 1 min Fast Run 1 Min Walk 

OR 

You choice of HIIT!!