MONDAY
WHiP AT HOME
Warm Up 2 Rounds No Rest
30 Sec - Plank
20 Reps - Plank Knee To Elbow
30 Reps - Flutter kicks
20 Reps - Leg Lifts
3 Rounds
30 Reps - Jumping Lunges
10 Reps - Plank Hop ins
15 Reps - Air Squat Double Pump
3 Rounds
30 Reps - Jumping Lunges
10 Reps EL - Low Side to side Lunge
60 sec Reps - Max Quad Flex
(Hold 10 sec Relax 10 sec for 60 sec)
HIIT 1 Round 30 Sec work 30 Sec Rest
30 Sec - Butt Kickers
30 Sec - Plank Jacks
30 Sec - Air Squat
30 Sec - Plank Hop ins
3 Rounds
30 Reps - Jumping lunges
10 Reps EL - Font to Back Lunges
(one front to back is 1 rep)
20 Reps - Glute Bridge
3 Rounds
30 Reps - Jumping Lunges
20 Reps - Box Sit Jumps
20 Reps EL - Donkey Kicks
Optional
HIIT 1Round - 30 Sec Work 30 Sec Rest
30 Sec - Weighed Jacks
30 Sec - Weighted Crunch
30 Sec - Plank Jacks
30 Sec - Plank Hop ins
TEXT ONLY
Warm Up 2 Rounds
30 Sec - Plank
20 Reps - Plank Knee To Elbow
30 Reps - Flutter kicks
20 Reps - Leg Lifts
3 Rounds
30 Reps - Jumping Lunges
10 Reps - Plank Hop ins
15 Reps - Air Squat Double Pump
3 Rounds
30 Reps - Jumping Lunges
10 Reps EL - Low Side to side Lunge
60 sec Reps - Max Quad Flex
(Hold 10 sec Relax 10 sec for 60 sec)
HIIT 1 Round, 30 Sec work 30 Sec Rest
30 Sec - Butt Kickers
30 Sec - Plank Jacks
30 Sec - Air Squat
30 Sec - Plank Hop ins
3 Rounds
30 Reps - Jumping lunges
10 Reps EL - Font to Back Lunges
(one front to back is 1 rep)
20 Reps - Glute Bridge
3 Rounds
30 Reps - Jumping Lunges
20 Reps - Box Sit Jumps
20 Reps EL - Donkey Kicks
OPTIONAL HIIT 1 Round 30 Sec work 30 Sec rest
30 sec - Weighed Jacks
30 sec - Weighted Crunch
30 sec - Plank Jacks
30 sec - Plank Hop ins