Home of the Weekly WHiP

FRIDAY WHiP GYM.

                    FRIDAY

Upper Body | HIIT




Warm up 

1 Round

500 meter Row 

 

 




3 Rounds 

10 Reps EA - Single Arm Overhead DB Reverse Lunge

(keep arm as close to ear, and reach towards ceiling)

10 Reps EL - Single Straight Leg Bent over Row 

12 Reps - Jump Squat Weighted Push





3 Rounds 

15 Reps - Full Range Lateral Raises 

10 Reps - Font Delt Raise & Push

20 Reps - Plank Jacks




HIIT 2 Rounds

2 Min - Treadmill Run

10 Reps - Burpee

10 Reps - Plank Jump ins







3 Rounds

12 Reps - Weighted Jump Squat

10 Reps -  Burpee DB Press 

20 Reps - Plank Knee to Elbow






3 Rounds 

20 Reps - Cable Bar Pushdown 

20 Reps - Straight Bar Cable Curls 

20 Reps - Jumping Cable Lunges  






HIIT 

2 Rounds

250 Meter Row 

10 reps - Pushups

No REST 



HIIT Continued 

10 Min

1 min sprints - 1 min walk 

Have fun!!!!


TEXT ONLY 

Warm up 

1 Round

500 meter Row 


3 Rounds 

10 Reps EA - Single Arm Overhead DB Reverse Lunge

(keep arm as close to ear, and reach towards ceiling)

10 Reps EL - Single Straight Leg Bent over Row 

12 Reps - Jump Squat Weighted Push


3 Rounds 

15 Reps - Full Range Lateral Raises 

10 Reps - Font Delt Raise & Push

20 Reps - Plank Jacks


HIIT 2 Rounds

2 Min - Treadmill Run

10 Reps - Burpee

10 Reps - Plank Jump ins


3 Rounds

12 Reps - Weighted Jump Squat

10 Reps -  Burpee DB Press 

20 Reps - Plank Knee to Elbow


3 Rounds 

20 Reps - Cable Bar Pushdown 

20 Reps - Straight Bar Cable Curls 

20 Reps - Jumping Cable Lunges


HIIT 

2 Rounds

250 Meter Row 

10 reps - Pushups

No REST 


HIIT Continued 

10 Min

1 min sprints - 1 min walk 

Have fun!!!!