WEDNESDAY WAH 8/26
MONDAY
WHiP AT HOME
Warm Up 3 Rounds
30 Sec - Side to Side hops
30 Sec - Butt Kickers
30 Sec - Air Squats
3 Rounds
10 Reps EL - Modified Pistol Squats
5 Reps EL - Pistol Squat (resist 4 sec down)
20 Reps EL - Banded Glute Kick Backs
10 Reps EL - Curtsy Lunge
3 Rounds
10 Reps - Weighted Thruster
(hold at top and squeeze 3 sec)
15 Reps - Frog Pumps
20 Reps - Jumping Lunges
HIIT 10 Min - Every Min on the Min
20 Reps - Weighed Jacks
20 Reps - Weighted Crunch
20 Reps - Plank Jacks
10 Reps - Plank Hop ins
(Set a timer and perform the reps as indicted and rest the remainder of the min, starting your reps each min)
3 Rounds
20 Reps EL - Split Step Squat
10 Reps ES - Box Hop Overs
15 Reps - Heels Elevated Double Pump Squat
Optional
HIIT 10 Min - Every Min on the Min
20 Reps - Weighed Jacks
20 Reps - Weighted Crunch
20 Reps - Plank Jacks
10 Reps - Plank Hop ins
TEXT ONLY
Warm Up 3 Rounds
30 Sec - Side to Side hops
30 Sec - Butt Kickers
30 Sec - Air Squats
3 Rounds
10 Reps EL - Modified Pistol Squats
5 Reps EL - Pistol Squat (resist 4 sec down)
20 Reps EL - Banded Glute Kick Backs
10 Reps EL - Curtsy Lunge
3 Rounds
10 Reps - Weighted Thruster
(hold at top and squeeze 3 sec)
15 Reps - Frog Pumps
20 Reps - Jumping Lunges
HIIT 10 Min - Every Min on the Min
20 Reps - Weighed Jacks
20 Reps - Weighted Crunch
20 Reps - Plank Jacks
10 Reps - Plank Hop ins
3 Rounds
20 Reps EL - Split Step Squat
10 Reps ES - Box Hop Overs
15 Reps - Heels Elevated Double Pump Squat
OPTIONAL HIIT 10 Min - Every Min on the Min
20 Reps - Weighed Jacks
20 Reps - Weighted Crunch
20 Reps - Plank Jacks
10 Reps - Plank Hop ins