THURSDAY HOME WHiP 9/19

THURSDAY WHiP Workout


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Warm Up 

20 Reps - Opposite Plank Taps 

10 Reps - 2 Pushups to 2 Hip Thursters

20 Reps - Crap Toe Touches 








3 Rounds  

15 Reps - Banded Row (3 Sec in 3 Sec out) 

20 Reps - Devil Press with Plank Row 

30 Sec - High Knees



 

 


 



3 Rounds 

15 Reps - DB Pullovers

15 Reps - Kettle Bell Swing (DB Swing)

8 Reps - DB Bent over Row

(hold at top or contracted 3 sec, kettle bells can be used if preferred) 

 


 


 




3 Rounds

20 Reps - Plank Kick Through

10-12 Reps - Tricep PushUps 

10 Reps ES - Bench Plank Twist Press 








3 Rounds 

10 Reps  - DB Deadlift

(4 sec down 1 sec up) 

10 Reps ES - Single Leg Bent over Row





12 Min HIIT CARDIO

Treadmill work 

1 min SPRINT - 1 min JOG 



TEXT ONLY

Warm Up 

20 Reps - Opposite Plank Taps 

10 Reps - 2 Pushups to 2 Hip Thursters

20 Reps - Crap Toe Touches

3 Rounds  

15 Reps - Banded Row (3 Sec in 3 Sec out) 

20 Reps - Devil Press with Plank Row 

30 Sec - High Knees

3 Rounds 

15 Reps - DB Pullovers

15 Reps - Kettle Bell Swing (DB Swing)

8 Reps - DB Bent over Row

(hold at top or contracted 3 sec, kettle bells can be used if preferred) 

3 Rounds

20 Reps - Plank Kick Through

10-12 Reps - Tricep PushUps 

10 Reps ES - Bench Plank Twist Press 

3 Rounds 

10 Reps  - DB Deadlift

(4 sec down 1 sec up) 

10 Reps ES - Single Leg Bent over Row

12 Min HIIT CARDIO

Treadmill work 

1 min SPRINT - 1 min JOG