WEDNESDAY WHIP SHOULDER & CALVES

We are going to change up the TEMPO today, keep the energy high and push your self. 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 

20 Reps - Standing Calf Raise

30 Reps - Butt Kickers



3 Rounds 

20 Reps - Seated Calf Raises

30 Reps - Jumping Jacks 



3 Rounds 

12 Reps - Machine Shoulder Press

30 Reps - Side Lateral Raise



Mid Cardio Burn 5 min

5 min Your Choice - GET SWEATY ;) 


3 Rounds 

10 Reps EA - DB Front Raises

15 Reps - DB Upright Row



3 Rounds

12 Reps - Cable Rear Delt Fly

12 Reps - Rear Delt Rope Face Pull



HIIT 10 MIN

1 Min Run  - 1 Min Walk



TEXT ONLY

Warm up 10 MIN - Cardio Machine Your Choice 

3 ROUNDS

20 Reps - Standing Calf Raise

30 Reps - Butt Kickers

3 ROUNDS

20 Reps - Seated Calf Raises

30 Reps - Jumping Jacks 

3 ROUNDS 

12 Reps - Machine Shoulder Press

30 Reps - Side Lateral Raise

MID CARDIO BURN 5 MIN

5 min Your Choice - GET SWEATY ;) 

3 ROUNDS 

10 Reps EA - DB Front Raises

15 Reps - DB Upright Row

3 Rounds

12 Reps - Cable Rear Delt Fly

12 Reps - Rear Delt Rope Face Pull

HIIT 10 MIN

1 Min Run - 1 Min Walk