MONDAY HOME WHIP 9/2

Monday WHiiP

Staring off the week with shoulders. You have the ability to turn up or lower the intensity of these workouts but the rate in which you complete the workouts and how much rest you take between rounds.


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

 





HIIT 3 Rounds 

30 Reps - High Knees

20 Reps - Ice Skaters

10 Reps - Burpees

20 Steps Ea Arm - Waiter Walks (use db is needed)






3 Rounds  

15 Reps EA - Banded Alternating Tricep Kickback

5 Reps 10 Reps (x3)- Push up to Lateral Raise 

15 Reps - Banded Side Lateral Raise






3 Rounds

10 Reps Ea - DB Front Raise

20 Reps - Bench Dips 

10 Reps Ea - Bench Knee to Elbow





TEXT ONLY

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

HIIT 3 Rounds

30 Reps - High Knees

20 Reps - Ice Skaters

10 Reps - Burpees

20 Steps Ea Arm - Waiter Walks

3 Rounds  

15 Reps EA - Banded Alternating Tricep Kickback

5 Reps 10 Reps (x3)- Push up to Lateral Raise 

15 Reps - Banded Side Lateral Raise

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