Wednesday WAH 3/10
Wednesday WAH Arms
Warm up and Mobility
10 Reps - Walk out to push up knee up
20 Reps - Low Side to Side Lunge
20 Reps - Plank Side to Side Roll
2 Rounds
10 Reps - Burpee
10 Reps - Push up to Side Crunch
30 Reps - Banded Double Bicep Curls
3 Rounds
10-10-10 Reps - 3 Stage DB Bicep Curls
(10 Low, 10 Med, 10 High)
12 Reps - Banded Alternating Tricep Kickbacks
20 Reps - Weighted Jacks
HIIT 2 Rounds No Rest
20 Reps - Jump Squats
60 Sec - Side to Side Hops
3 Rounds
10 Reps EA - Banded Single Arm High Bicep Curl
10 Reps EA - Alternating DB Hammer Curls
10 Reps - Double DB Bicep Curl 4 sec down
HIIT 2 Rounds No Rest
20 Reps - Jump Squats
60 Sec - Side to Side Hops
Text only
WARM UP AND MOBILITY
10 Reps - Walk out to push up knee up
20 Reps - Low Side to Side Lunge
20 Reps - Plank Side to Side Roll
2 ROUNDS
10 Reps - Burpee
10 Reps - Push up to Side Crunch
30 Reps - Banded Double Bicep Curls
3 ROUNDS
10-10-10 Reps - 3 Stage DB Bicep Curls
(10 Low, 10 Med, 10 High)
12 Reps - Banded Alternating Tricep Kickbacks
20 Reps - Weighted Jacks
HIIT 2 ROUNDS NO REST
20 Reps - Jump Squats
60 Sec - Side to Side Hops
3 ROUNDS
10 Reps EA - Banded Single Arm High Bicep Curl
10 Reps EA - Alternating DB Hammer Curls
10 Reps - Reverse Skull Crusher
(use the edge of a chair or table and bring your forehead to your hands)
HIIT 2 ROUNDS NO REST
20 Reps - Jump Squats
60 Sec - Side to Side Hops
