-WEDNESDAY-HOME-WHiP
WEDNESDAY WEEKLY WHIP
Warm Up 3 Rounds
20 Reps - Push up to single arm front raise
20 Reps - DB Squat to Twist Press
20 Reps - High Knees
3 ROUNDS
15 Reps - Close Grip Cable row
20 Reps - Seat hop Overs
15 Reps - Laying Cable Lat Pull overs
3 ROUNDS
15 Reps - Assisted Pullups
15 Reps - Kettle Bell Swing
8 Reps - DB Bent over Row
(hold at top or contracted 3 sec, kettle bells can be used if preferred)
HIIT 3 Rounds
20 Reps - Pushups to side crunch
10 Reps EA - Plank Punch
5 Reps EA - Laying Tricep Push up
3 ROUNDS
12 Reps - Reverse Grip Lat Pull
(3 sec hold at bottom)
10 Reps EA - Plank Front Raise
20 Reps - V ups
3 ROUNDS
10 Reps - Bent over wide grip lat pulls
(Bent at the hips and keep back straight)
10 Reps - Bent over BB Row
(3 sec count on the way up)
12 Min HIIT CARDIO
Treadmill work
1 min SPRINT - 1 min JOG
TEXT ONLY
Warm Up - 3 Rounds
20 Reps - Push up to single arm front raise
20 Reps - DB Squat to Twist Press
20 Reps - High Knees
3 Rounds
15 Reps - Close Grip Cable row
20 Reps - Seat hop Overs
15 Reps - Laying Cable Lat Pull overs
3 Rounds
15 Reps - Assisted Pullups
15 Reps - Kettle Bell Swing
8 Reps - DB Bent over Row
(hold at top or contracted 3 sec, kettle bells can be used if preferred)
HIIT 3 Rounds
20 Reps - Pushups to side crunch
10 Reps EA - Plank Punch
5 Reps EA - Laying Tricep Push up
3 Rounds
12 Reps - Reverse Grip Lat Pull
(3 sec hold at bottom)
10 Reps EA - Plank Front Raise
20 Reps - V ups
3 Rounds
10 Reps - Bent over wide grip lat pulls
(Bent at the hips and keep back straight)
10 Reps - Bent over BB Row
(3 sec count on the way up)
12 Min HIIT CARDIO
Treadmill work
1 min SPRINT - 1 min JOG
