THURSDAY WAH 7/15
THURSDAY
WHiP AT HOME
Warm Up
30 Sec - Plank
20 Reps - Leg Lift
20 Reps - Bicycle Crunches
3 Rounds
20 Reps - Jumping Lunges
8 Reps EL - Step Split Lunge
(5 Sec down 5 sec up, slow and controlled)
20 Reps - Reverse Crunch
3 Rounds
10 Reps - Jump ¼ to Jump Squat
10 Reps - Banded Straight Leg Deads
(3 sec down, hold at bottom 3 sec)
30 Reps - Flutter Kicks
HIIT 2 Rounds
50 Reps - Jump Squats
20 Reps - Weighted Straight Leg Crunches
30 Reps - Jump Squats
3 Rounds
20 Reps - Weighted Jump Squat
10 Reps EL - Single Overhead DB Reverse Lunges
10 Reps EL - Single Leg Glute Bridge
3 Rounds
20 Reps - Low Side Lunges
30 Sec - Plank
15 Reps - Plank jacks
TEXT ONLY
Warm Up
30 Sec - Plank
20 Reps - Leg Lift
20 Reps - Bicycle Crunches
3 Rounds
20 Reps - Jumping Lunges
8 Reps EL - Step Split Lunge
(5 Sec down 5 sec up, slow and controlled)
20 Reps - Reverse Crunch
3 Rounds
10 Reps - Jump ¼ to Jump Squat
10 Reps - Banded Straight Leg Deads
(3 sec down, hold at bottom 3 sec)
30 Reps - Flutter Kicks
HIIT 2 Rounds
50 Reps - Jump Squats
20 Reps - Weighted Straight Leg Crunches
30 Reps - Jump Squats
3 Rounds
20 Reps - Weighted Jump Squat
10 Reps EL - Single Overhead DB Reverse Lunges
10 Reps EL - Single Leg Glute Bridge
3 Rounds
20 Reps - Low Side Lunges
30 Sec - Plank
15 Reps - Plank jacks
