TUESDAY GYM WHIP 8/20
TUESDAY WHiP
Today is back and light chest you can think of it as a PUSH - PULL workout, working antagonistic muscle groups.
Warm up 2 Rounds No rest
20 Reps - Ball Crunches
20 Reps - Leg Lifts
20 Reps - Bicycle Crunches
30 Sec - Plank
3 Rounds
12 Reps - Lower back extensions
12 Reps - Burpee
Treadmill HIIT 2 Rounds
1 Min - Treadmill Run
20 Reps - Kettlebell Swing
3 Rounds
10 Reps EA - Plank Alternating DB Row
20 Reps - DB Press from Floor
10 Reps - Plank Hop ins
3 Rounds
15 Reps - Close Grip Cable Row
15 Reps - DB Pull Over
(use the cable row bench to perform pull overs)
20 Reps - Seat Hop Overs
3 Rounds
15 Reps - Kneeling Cable Lat Pulls
15 Reps - High Cable Fly
10 Reps ES - Low to High DB Twist
(ES- each side - really reach and twist at the top)
20 Min Low intensity Cardio
Your Choice. Keep heart rate up and you should be sweating.
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WARM UP 2 ROUNDS NO REST
20 Reps - Ball Crunches
20 Reps - Leg Lifts
20 Reps - Bicycle Crunches
30 Sec - Plank
3 ROUNDS
12 Reps - Lower back extensions
12 Reps - Burpee
TREADMILL HIIT 2 ROUNDS
1 Min - Treadmill Run
20 Reps - Kettlebell Swing
3 ROUNDS
10 Reps EA - Plank Alternating DB Row
20 Reps - DB Press from Floor
10 Reps - Plank Hop ins
3 ROUNDS
15 Reps - Kneeling Cable Lat Pulls
15 Reps - High Cable Fly
10 Reps ES - Low to High DB Twist
(ES- each side - really reach and twist at the top)
20 MIN LOW INTENSITY CARDIO
Your Choice. Keep heart rate up and you should be sweating.
