Tuesday Gym WHiP 9/9
Tuesday Gym Whip
If there is a movement that you are not comfortable with, make sure you watch the video and make sure you are thinking of the muscle that are being worked, check hand or foot placements and speed.
Warm Up 3 Rounds
30 Reps - Side lateral Raises (light weight 5-10lbs)
(Keep arms straight and bring them shoulder height and down)
5 Reps - Side laterals (5 sec up 5 sec down)
10 Reps - Jumping Jacks
3 Rounds
30 Reps - Machine Shoulder Press
5 Reps - Reverse Machine Shoulder Press (5 sec up 5 sec down)
30 Sec - Plank
Treadmill HIIT 3 rounds
60 sec - FAST Treadmill Run
25 Reps - Push ups (take breaks as needed to complete all 25)
3 Rounds
20 Reps - Cable upright row
5 Reps - Front Delt Raise and push (5 sec up 5 sec down)
30 Sec - Jump rope w/o rope
HIIT Circut
20 Reps - Kettle bell Swing
20 Reps - DB Upright Row to Shoulder Press
20 Reps - Mt Climbers
3 Rounds
10 Reps - BB Front Delt Raises
10 Reps - Clean and Double Press
1 Mile Run Your own pace
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WARM UP 3 ROUNDS
(Keep arms straight and bring them shoulder height and down)
5 Reps - Side laterals (5 sec up 5 sec down)
10 Reps - Jumping Jacks
3 ROUNDS
40 Reps - Machine Shoulder Press
5 Reps - Reverse Machine Shoulder Press (5 sec up 5 sec down)
30 Sec - Plank
TREADMILL HIIT 3 ROUNDS
60 sec - FAST Treadmill Run
25 Reps - Push ups (take breaks as needed to complete all 25)
3 ROUNDS
20 Reps - Cable upright row
5 Reps - Front Delt Raise and push (5 sec up 5 sec down)
30 Sec - Jump rope w/o rope
HIIT CIRCUT
20 Reps - Kettle bell Swing
20 Reps - DB Upright Row to Shoulder Press
20 Reps - Mt Climbers
3 ROUNDS
10 Reps - BB Front Delt Raises
10 Reps - Clean and Double Press
