WEDNESDAY HOME WHIP 11/27

WEDNESDAY WHIP ARMS  


Warm Up 3 Rounds 

10 Reps ES - DB Squat to Twist press

30 Sec - Weighted Flutter kicks

30 Reps - Mt Climbers




3 Rounds 

10 Reps EA - Single Arm DB Curl - Single Arm Hold

15 Reps - Tricep Pushups 



3 Rounds 

10 Reps - Standing BB Bicep Curls

(use dumbbells if needed)

10 Reps - Bicep Drag Curls

(Drag bar close to body, pushing elbow back)

30 Reps - Mt Climbers




3 Rounds - HIIT No Rest

30 Sec - Jump ¼ Turn Jump Squat

15 Reps - Pushups

30 Sec - Mt Climbers




3 Rounds 

20 Reps - DB Skull Crusher

(from floor if needed)

10 Reps EA - Plank Ups




3 Rounds 

20 Reps EA- Over head tricep extension w/ band

10 Reps EA - Bent over Hammer Curls 



TEXT ONLY

Warm Up 3 Rounds 

10 Reps ES - DB Squat to Twist press

30 Sec - Weighted Flutter kicks

30 Reps - Mt Climbers

 


3 ROUNDS 

10 Reps EA - Single Arm DB Curl - Single Arm Hold

15 Reps - Tricep Pushups 

3 ROUNDS 

10 Reps - Standing BB Bicep Curls

10 Reps - Bicep Drag Curls

(Drag bar close to body, pushing elbow back)

30 Reps - Mt Climbers


3 Rounds - HIIT No Rest

30 Sec - Deadmill

15 Reps - Pushups

30 Sec - Mt Climbers

 


3 ROUNDS 

20 Reps - DB Skull Crusher

10 Reps EA - Plank Ups


3 ROUNDS 

20 Reps - Tricep Pushdown

20 Reps - Rope Hammer Curls