WEDNESDAY WHiP HOME 11/20

WEDNESDAY 

ARMS & CHEST


3 Rounds 

12 Reps EA - Laying Tricep Push Up

12 Reps EA - Tricep Kickbacks 

30 Reps - Butt Kicks 




3 Rounds 

12 Reps - USE DUMBBELLs Biep Pulse

( Only come half way down and quickly up)

12 Reps - Bicep Drag Curls 

30 Sec - Jump rope w/o rope




HIIT 2 Rounds 

10 Reps EA - DB Plank Press 

20 Reps - Box Sit Jumps

20 Reps - Mt Climbers 





3 Rounds 

12 Reps - Tricep Push Up

20 Reps - Tricep Bench Dips 

20 Reps - Seat Hop overs




2 Rounds 

30 Reps - Alternating Bicep Curls 

10 Reps EA - Plank Ups  



3 Rounds 

12 Reps EA- Bent oer Hammer curls

12 Reps EA - DB Over head Tricep Extension

As many as possible - Pushups 





Optional CORE 2 Rounds 

10 Reps - Weighted Arms extended Flutter Kicks 

10 Reps - Ab Leg Lift 

10 Reps - Weighted Crunches 



Text ONly  

Warm Up

5 Min - Incline Treadmill Walk 

3 Rounds 

12 Reps - Tricep Pushdown (assisted pull up machine) (3 sec count on the way up) 

12 Reps EA - Tricep Kickbacks 

30 Reps - Butt Kicks 

3 Rounds 

12 Reps - Seated Half BB Curls

(3 sec Up 3 sec Down) 

12 Reps - Bicep Drag Curls 

30 Sec - Jump rope w/o rope

HIIT 2 Rounds 

10 Reps EA - DB Plank Press 

20 Reps - Box Sit Jumps

20 Reps - Mt Climbers 

3 Rounds 

12 Reps - Bent over Tricep Extension

(Press hand and open rope towards the floor) 

20 Reps - Tricep Bench Dips 

20 Reps - Seat Hop overs

2 Rounds 

2 Min - Treadmill Run 

10 Reps EA - Plank Ups  

3 Rounds 

12 Reps - DB Spider Curls 

12 Reps EA - DB Over head Tricep Extension

As many as possible - Pushups 

2 Rounds 

2 Min - Treadmill Run 

20 Reps - Wall Taps "treadmill taps" 

OPTIONAL Cardio - 20 MIN

Optional CORE 2 Rounds 

10 Reps - Weighted Arms extended Flutter Kicks 

10 Reps - Ab Leg Lift 

10 Reps - Weighted Crunches