WEDNESDAY Gym WHiP 8/5
WEDNESDAY 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 6 Rounds
This warm up you will wish you skipped by the end!!!
Machine lateral Raise Reps are as follows:
40, 30, 25, 20, 15, 10
Superset;
20 Reps - Jumping Jacks
(Perform jumping jacks between each of the machine laterals)
3 Rounds
10 Reps - Behind the Neck Military Press
(4 sec down 1 sec up)
5 Reps - Pushup + 10 Reps Full range side laterals (x2)
(perform 5 pushups then 10 full rage side laterals two time each round)
15 Reps - Plank jacks
HIIT 3 rounds 40 Sec Work 15 sec Rest
DB Thrusters
KB Front Rack Sumo Squats
Kettlebell Swings
3 Rounds
20 Reps - Bent over Rear Delt
(take dumbbells to machine below)
20 Reps - Machine Rear Delt
30 Sec - Jump rope w/o rope
3 Rounds 6 rounds
Straight bar cable curls
Reps per round - 50, 50, 40, 40, 30, 30.
30 Sec - Plank
3 Rounds
10 Reps - Standing BB Curls
(2 sec up 4 sec down)
10 Reps EA - Alternating Hammer Curls
1 Mile Run Your own pace
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WARM UP 6 ROUNDS
This warm up you will wish you skipped by the end!!!
Machine lateral Raise Reps are as follows:
40, 30, 25, 20, 15, 10
Superset;
20 Reps - Jumping Jacks
(Perform jumping jacks between each of the machine laterals)
3 ROUNDS
10 Reps - Behind the Neck Military Press
(4 sec down 1 sec up)
5 Reps - Pushup + 10 Reps Full range side laterals (x2)
(perform 5 pushups then 10 full rage side laterals two time each round)
15 Reps - Plank jacks
HIIT 3 rounds 40 Sec Work 15 sec Rest
DB Thrusters
KB Front Rack Sumo Squats
Kettlebell Swings
3 ROUNDS
20 Reps - Bent over Rear Delt
(take dumbbells to machine below)
20 Reps - Machine Rear Delt
30 Sec - Jump rope w/o rope
3 ROUNDS 6 ROUNDS
STRAIGHT BAR CABLE CURLS
REPS PER ROUND - 50, 50, 40, 40, 30, 30.
30 Sec - Plank
3 ROUNDS
10 Reps - Standing BB Curls
(2 sec up 4 sec down)
10 Reps EA - Alternating Hammer Curls
