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FRIDAY GYM WHIP 9-14

Arms|Upper body   

Warm Up 

2 Rounds

15 Reps - Bosu Ball Burpee

20 Reps - Plank Punch 

20 Reps - Bosu ball Crunches






3 Rounds 

10 Reps EA - Incline Alternating DB Press 

15 Reps - BB Spider Curls 

10 Reps EA - Incline Alternating Bicep Curls 







3 Rounds

10 reps - Flat DB Fly To Hex Press

20 Reps - DB Skull Crushers

(keep elbows pointed towards ceiling and together) 

15 Reps - Reverse Crunches 




HIIT 2 Rounds  

2 Min - Treadmill Run

15 Reps - DB Squat Thrusters

(take DB's behind Treadmill) 

10 Reps - Pushups 





3 Rounds 

20 Reps - Standing BB Bicep Curls 

10 reps EA - Alternating Hammer Curls 

20 Reps - Bench Dips 






3 Rounds 

10 Reps EA - Single Arm Preacher Curls 

12 Reps EA  - Tricep Kickback

10 Reps - Weighted Jacks, use Dumbbell.






Cardio 20 min LISS 

Your choice 

Keep that heart rate moderate to high!!


TEXT ONLY

Warm Up 2 Rounds

15 Reps - Bosu Ball Burpee

20 Reps - Plank Punch 

20 Reps - Bosu ball Crunches


3 Rounds 

10 Reps EA - Incline Alternating DB Press 

15 Reps - BB Spider Curls 

10 Reps EA - Incline Alternating Bicep Curls


3 Rounds

10 reps - Flat DB Fly To Hex Press

20 Reps - DB Skull Crushers

(keep elbows pointed towards ceiling and together) 

15 Reps - Reverse Crunches


HIIT 2 Rounds 

2 Min - Treadmill Run

15 Reps - DB Squat Thrusters

(take DB's behind Treadmill) 

10 Reps - Pushups 


3 Rounds 

20 Reps - Standing BB Bicep Curls 

10 reps EA - Alternating Hammer Curls 

20 Reps - Bench Dips 


3 Rounds 

10 Reps EA - Single Arm Preacher Curls 

12 Reps EA  - Tricep Kickback

10 Reps - Weighted Jacks, use Dumbbell


Cardio 20 min LISS 

Your choice 

Keep that heart rate moderate to high!!