WEDNESDAY

WHiP At Home Shoulders


3 Rounds 

10 Reps EA - Plank Front Raises 

(x3) - Push up to full range lateral Raise

(5 pushups to 10 full range lateral overhead raise)

50 Reps - Butt Kickers





3 Rounds 

10 Reps - Pushups 

10 Reps EA - Supinated Front Raise 

(can be done with band) 

30 Reps - Jumping Jacks 





HIIT 40 Sec Work 20 Sec Rest 5 Min

 Mt Climbers

Straight arm plank to side plank

Weighted Crunch

Pushups 

Burpee






3 Rounds 

10 Reps ES - Single Arm Overhead DB Reverse lunge 

10 Reps EA -  Squat to Single arm front Raise 

10 Reps ES - Straight arm plan to side plank





HIIT 2 Rounds No Rest 

10 Reps EA- Squat to Single arm front raise

10 Reps EA - Plank Punch 

12 Reps EL - Single Overhead Reverse Lunge 

30 Reps - Bicycle Crunches 






Optional Abs 2 Rounds 

20 Reps - V Ups 

20 Reps - Plank Jacks 

20 Reps - Weighted Crunches 




TEXT ONLY 

Warm Up

3 Rounds

10 Reps EA - Plank Front Raises 

(x3) - Push up to full range lateral Raise

(5 pushups to 10 full range lateral overhead raise)

50 Reps - Butt Kickers

3 Rounds 

10 Reps - Pushups 

10 Reps EA - Supinated Front Raise 

(can be done with band) 

30 Reps - Jumping Jacks 

HIIT 40 Sec Work 20 Sec Rest 5 Min

 Mt Climbers

Straight arm plank to side plank

Weighted Crunch

Pushups 

Burpee

 

3 Rounds 

10 Reps ES - Single Arm Overhead DB Reverse lunge 

10 Reps EA -  Squat to Single arm front Raise 

10 Reps ES - Straight arm plan to side plank

   

HIIT 2 Rounds No Rest 

10 Reps EA- Squat to Single arm front raise

10 Reps EA - Plank Punch 

12 Reps EL - Single Overhead Reverse Lunge 

30 Reps - Bicycle Crunches d

Optional Abs 2 Rounds 

20 Reps - V Ups 

20 Reps - Plank Jacks 

20 Reps - Weighted Crunches