Wednesday Gym WHiP 6/2
Wednesday Gym Whip
BACK
Warm Up 3 Rounds
10 Reps - Burpee to Double jacks
3 Sets - 10 Russian twist / 5 sit and reach
3 rounds
10 Reps - Assisted Pull ups (WIDE GRIP)
10 Reps - DB Dead Lifts
10 Reps EA - Plank Punch
3 Rounds
10 Reps - Revers Grip Pull Down
(3 sec down 3 Sec up)
20 Reps - Bent over BB Row
(keep back straight and bend at your hips)
20 Reps - Seat Jumps
Treadmill HIIT 3 rounds
2 Min - Treadmill Run 10% incline
10 Reps EA - Plank Row
3 Rounds
10 Reps EA - Seated One Arm Lat pull
(From extended arm next to ear, pull elbow to you hip inline with your body)
10 Reps EA - One Arm Cable Pull
( stand a step back from machine and reach and stretch)
30 Reps - Kettlebell Swings
3 Rounds
12 Reps - Standing Close Grip Pull
20 Reps - Seated Shrugs
20 Reps - Seat Hop Overs
20-30 Min LISS
LOW INTENSITY CARDIO YOUR CHOICE
Text Only
WARM UP 3 Rounds
10 REPS - BURPEE TO DOUBLE JACKS
3 SETS - 10 RUSSIAN TWIST / 5 SIT AND REACH
3 ROUNDS
10 Reps - Assisted Pull ups (WIDE GRIP)
10 Reps - DB Dead Lifts
10 Reps EA - Plank Punches
3 ROUNDS
10 Reps - Revers Grip Pull Down
(3 sec down 3 Sec up)
20 Reps - Bent over BB Row
20 Reps - Seat Jumps
TREADMILL HIIT 3 ROUNDS
2 Min - Treadmill Run 10% incline
10 Reps EA - Plank Row
3 ROUNDS
10 Reps EA - Seated One Arm Lat pull
(From extended arm next to ear, pull elbow to you hip inline with your body)
10 Reps EA - One Arm Cable Pull
( stand a step back from machine and reach and stretch)
30 Reps - Kettlebell Swings
3 ROUNDS
12 Reps - Standing Close Grip Pull
20 Reps - Seated Shrugs
20 Reps - Seat Hop Overs
20-30 MIN LISS
LOW INTENSITY CARDIO YOUR CHOICE
