TUESDAY HOME WHIP 7/23

TUESDAY CHEST & BACK

The last two reps of any set should be very difficult, if not increase weight keeping a focus on good form. 

Warm up

10 MIN - Cardio Machine Your Choice 

3 Rounds 

8 Reps EA - Feet Elevated DB Plank Row

10 Reps - Glute Bridge DB Press 

30 Reps - Jumping Jacks 





3 rounds 

10 Reps - Walk out to 2 pushups

10 Reps EA - Reverse Lunge Ball Twist

20 Reps - Ball Mt Climbers 




5 Min Run or 500 meter Row


3 Rounds 

12 Reps EA- Flat DB Alternating Press (FROM GROUND)

12 Reps - Bird Dog w/ Row

(From floor is needed)

30 Sec - Plank  




3 Rounds 

10 Reps - KB Dead to upright row

15 Reps - From Floor Chest Press 

15 Reps - Kettlebell Swing




20 Min Cardio



TEXT ONLY

Warm up 10 MIN - Cardio Machine Your Choice 

3 ROUNDS

8 Reps EA - Feet Elevated DB Plank Row

10 Reps - Glute Bridge DB Press 

30 Reps - Jumping Jacks 

3 ROUNDS

10 Reps - Walk out to 2 pushups

10 Reps EA - Reverse Lunge Ball Twist

20 Reps - Ball Mt Climbers 

5 Min Run or 500 meter Row

3 ROUNDS 

10 Reps - KB Dead to upright row

15 Reps - From Floor Chest Press 

15 Reps - Kettlebell Swing

3 ROUNDS 

12 Reps - Incline DB Chest Press

12 Reps EA - DB Tricep Kickbacks

MID CARDIO BURN 5 MIN

 GET SWEATY ;) 

3 ROUNDS 

12 Reps EA- Flat DB Alternating Press

12 Reps - Bird Dog w/ Row

30 Sec - Plank  

20 Min Cardio