WEDNESDAY WHiP HOME 6/16
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
20 Reps - Db Resistance (5sec down) 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 CORE 2 Rounds
10 Reps - Weighted Arms extended Flutter Kicks
10 Reps - Ab Leg Lift
10 Reps - Weighted Crunches
Optional CORE 2 Rounds
10 Reps - Weighted Arms extended Flutter Kicks
10 Reps - Ab Leg Lift
10 Reps - Weighted Crunches
