WEDNESDAY WAH 9/25

WEDNESDAY 

BACK 

Warm Up 3 Rounds 

20 Reps  - Bicycle Crunches  

20 Reps - Leg Lift


3 Rounds 

10 Reps - Devil Press / Plank Row

10 Reps - DB Dead Lift  

10 Reps - Plank Hop In 


3 Rounds 

10 Reps EA - Feet Elevated Plank Row 

20 Reps - Bent over BB Row 

20 Reps - Seat Jumps


HIIT 3 ROUNDS 

20 Reps  - Plank Jacks  

10 Reps EA - Plank Row 



3 Rounds 

10 Reps - Banded Seated Row

10 Reps EA - Bent over single row

( stand a step back from machine and reach and stretch) 

30 Reps - Kettlebell Swings  


3 Rounds 

12 Reps - Cross Body Romanian Dead Lift 

20 Reps - Seated Shrugs 

20 Reps - Seat Hop



HIIT 10 Min 

Run: 1 min Fast Run 1 Min Walk 

OR 

Your choice of HIIT!!


TEXT ONLY 

WARM UP

20 Reps  - Bicycle Crunches  

20 Reps - Leg Lift

3 ROUNDS 

10 Reps - Devil Press / Plank Row

10 Reps - DB Dead Lift  

10 Reps - Plank Hop In 

3 ROUNDS 

10 Reps EA - Feet Elevated Plank Row 

20 Reps - Bent over BB Row 

20 Reps - Seat Jumps

HIIT 3 ROUNDS 

2 Min - Treadmill Run 10% incline 

10 Reps EA - Plank Row 

3 ROUNDS 

10 Reps EA - Seated One Arm Lat pull 

(From extended arm next to ear, pull elbow to you hip inline with your body)

10 Reps EA - One Arm Cable Pull

( stand a step back from machine and reach and stretch) 

30 Reps - Kettlebell Swings  

3 ROUNDS 

12 Reps - Cross Body Romanian Dead Lift 

20 Reps - Seated Shrugs 

20 Reps - Seat Hop


20-30 MIN LISS

LOW INTENSITY CARDIO YOUR CHOICE