THURSDAY WAH 11/14

THURSDAY

WHiP AT HOME


WARM UP 3 Round 

10 Reps ES - Cross Body Romanian Deads

10 Reps EL - One Legged Jumping Lunges 

20 Reps - Plank Jacks




3 Rounds 

20 Reps EL - Split Step Lunge

(use a chair, couch, stair for rear foot)

10 Reps EL - One legged Hip Ups 

20 Reps - Leg Lifts





HIIT 2 Round NO REST 

40 Reps - Jumping Jacks

30 Reps - Jumping Lunges 

20 Reps - Low Side to Side Lunges 

10 Reps - Burpee






3 Rounds 

10 Reps EL - One Legged Dead Lift 

20 Reps - DB Sumo Squat (fast reps squeeze your butt)

30 Reps EL - Standing Calf Raises 





3 Rounds 

20 Reps - Banded Glute Kick backs 

10 Reps EL - Side Lunge Knee Up 

30 Reps - Butt Kickers





HIIT 2 Round NO REST 

40 Reps - Jumping Jacks

30 Reps - Jumping Lunges 

20 Reps - Low Side to Side Lunges 

10 Reps - Burpee



TEXT ONLY

WARM UP 3 Round 

10 Reps ES - Cross Body Romanian Deads

10 Reps EL - One Legged Jumping Lunges 

20 Reps - Plank Jacks

3 Rounds 

20 Reps EL - Split Step Lunge

(use a chair, couch, stair for rear foot)

10 Reps EL - One legged Hip Ups 

20 Reps - Leg Lifts

HIIT 2 Round NO REST 

40 Reps - Jumping Jacks

30 Reps - Jumping Lunges 

20 Reps - Low Side to Side Lunges 

10 Reps - Burpee

3 Rounds 

10 Reps EL - One Legged Dead Lift 

20 Reps - DB Sumo Squat (fast reps squeeze your butt)

30 Reps EL - Standing Calf Raises 

3 Rounds 

20 Reps - Banded Glute Kick backs 

10 Reps EL - Side Lunge Knee Up 

30 Reps - Butt Kickers

HIIT 2 Round NO REST 

40 Reps - Jumping Jacks

30 Reps - Jumping Lunges 

20 Reps - Low Side to Side Lunges 

10 Reps - Burpee