Wednesday HOME WHIP 8/14

WEDNESDAY

WHiP AT HOME


Warm Up 

3 Rounds 

12 Reps - Banded High Rear Pull

12 Reps - Banded Bent over Tricep Kickback

12 Reps - Plank Hops ins




3 Rounds 

15 Reps - Banded High Bicep Curls 

15 Reps - Banded Shortened Bicep Curls 

15 Reps - Bench Dips 




3 Rounds 

10 Reps EA - Banded Single Arm Row Single Arm Hold 

30 Reps - Bicycle Crunches 

10 Reps EA - Plank Wall Taps 




3 Rounds  

15 Reps - DB Upright Row 

10 Reps - Burpee

15 Reps - Banded Overhead Tricep Extensions




HIIT  30 Sec on 30 Sec off 4 min

Plank Hop Ins 

Mt Climbers 

Jumping Lunges 





3 Rounds 

12 Reps - Air Squat Double Pump  

10 Reps - Pushups 

15 Reps EA - Alternating DB Curls  




TEXT ONLY

Warm Up. 

3 Rounds  

12 Reps - Banded High Rear Pull

12 Reps - Banded Bent over Tricep Kickback

12 Reps - Plank Hops ins

3 Rounds

15 Reps - Banded High Bicep Curls 

15 Reps - Banded Shortened Bicep Curls 

15 Reps - Bench Dips 

3 Rounds 

10 Reps EA - Banded Single Arm Row Single Arm Hold 

30 Reps - Bicycle Crunches 

10 Reps EA - Plank Wall Taps


3 Rounds  

15 Reps - DB Upright Row 

10 Reps - Burpee

15 Reps - Banded Overhead Tricep Extensions


HIIT  30 Sec on 30 Sec off For 4 min

Plank Hop Ins 

Mt Climbers 

Jumping Lunges 


3 Rounds 

12 Reps - Air Squat Double Pump  

10 Reps - Pushups 

15 Reps EA - Alternating DB Curls