Wednesday whip gym 

Shoulders and triceps 

3 Rounds 

10 Reps EA - Plank Front Raises 

10 reps - db internal rotation

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