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FRIDAY WHIP GYM BACK 9/21

FRIDAY WHiiP

Warm up 2 Rounds No rest

20 Reps - Ball Crunches 

20 Reps - Leg Lifts 

20 Reps - Bicycle Crunches 

30 Sec - Plank





3 Rounds 

12 Reps - Lower back extensions 

12 Reps - Burpee


 


Treadmill HIIT 2 Rounds

1 Min - Treadmill Run 

20 Reps - Kettlebell Swing



3 Rounds 

10 Reps EA - Plank Alternating DB Row 

10 Reps - Burpee DB Press

20 Reps - Ice Skaters


https://vimeo.com/223064819



3 Rounds 

15 Reps - Close Grip Cable Row 

15 Reps - DB Pull Over

(use the cable row bench to perform pull overs)

10 Reps - Bent over DB Row

(hold contracted 2 sec bring shoulder blades together, use light enough weight)




3 Rounds 

15 Reps - Kneeling Cable Lat Pulls 

10 Reps - Bent over wide grip Lat Pulls

10 Reps ES - Low to High DB Twist 

(ES- each side - really reach and twist at the top) 






20 Min Low intensity Cardio

Your Choice. Keep heart rate up and you should be sweating. 


Text only

WARM UP 2 ROUNDS NO REST

20 Reps - Ball Crunches 

20 Reps - Leg Lifts 

20 Reps - Bicycle Crunches 

30 Sec - Plank

3 ROUNDS 

12 Reps - Lower back extensions 

12 Reps - Burpee

TREADMILL HIIT 2 ROUNDS

1 Min - Treadmill Run 

20 Reps - Kettlebell Swing

3 ROUNDS 

10 Reps EA - Plank Alternating DB Row 

10 Reps - Burpee DB Press

20 Reps - Ice Skaters

3 ROUNDS 

15 Reps - Close Grip Cable Row 

15 Reps - DB Pull Over

(use the cable row bench to perform pull overs)

10 Reps - Bent over DB Row

(hold contracted 2 sec bring shoulder blades together, use light enough weight)

3 Rounds 

15 Reps - Kneeling Cable Lat Pulls 

10 Reps - Bent over wide grip Lat Pulls

10 Reps ES - Low to High DB Twist 

(ES- each side - really reach and twist at the top) 


20 MIN LOW INTENSITY CARDIO

Your Choice. Keep heart rate up and you should be sweating.