Wednesday Back & Arms
AT HOME WHiP

Warm Up 3 Rounds
Contralateral Glute Bridge Hold
(Opposite foot opposite shoulder, hold 3 sec each)
Plank Side to Side
Ab Leg Lifts
3 Rounds
Alternating Plank Row
Burpee DB Press
Jump Rope w/o rope
3 Rounds
Banded Seated Alternating Bicep Curls
(Keep your upper arm fixed and perform curl)
Banded Single Arm Row, single arm hold
Plank Ups
HIIT Every Min on the Min (10 Min)
Plank Jacks
Jumping Jacks
Plank Hop ins
Jumping Lunges
Crunches
(Set a clock and do your 20 reps and rest the remainder of the Min, COMPLETE THE REPS GIVEN THEN REST THE REMAINDER OF THE MINUTE)
3 Rounds
Banded Alternating Tricep Kickbacks
(Keep upper arm fixed at side and perform kickback)
Banded Shortened Bicep Curls
(Keeping elbow back and arm at side, perform curl)
Pushups
3 Rounds
DB Pull Overs
Seat Hop overs
Sinle Arm Over Head Reverse Lunge
(Reach for the ceiling like you are trying to touch, stretch that lateral chain)
OPTIONAL - HIIT Every Min on the Min (10 Min)
20 Reps - Plank Jacks
20 Reps - Jumping Jacks
20 Reps - Plank Hop ins
20 Reps - Jumping Lunges
20 Reps - Crunches
(Set a clock and do your 20 reps and rest the remainder of the Min)