Home of the Weekly WHiP

8/3

WAH|Friday


Warm Up

3 Round No Rest 

15 sec EA - Waiter Walk

10 Reps - Weighed Jacks 

12 Reps - Plank Up Hop ins 





3 Rounds 

10 Reps EA - DB Tricep Kickbacks

(keeping elbows at sides) 

10 Reps EA - DB Overhead Tricep Extension

(keeping elbow next to your ear)

10 Reps  - Push Up

(resist 2 sec on the way down, use knees if needed) 




3 Rounds 

10 Reps - Banded Double Bicep Curls 

(4 sec up, 2 sec down) 

30 Sec - Plank

(Face palms towards ceiling and squeeze biceps, !0sec squeeze 10 sec rest for 30)

10 Reps EA - Bicycle Crunches  




HIIT 3 Rounds

10 Reps - Burpee

10 Reps - Ice Skaters 

10 Reps EA - Single Overhead Reverse Lunge

30 Sec rest between rounds 






3 Rounds   

10 Reps - Banded Side Lateral Raises  

2 Rounds- 5 Reps Pushups 10 Reps Full Range Side Lateral (no weight) 





TEXT ONLY 

Warm Up

3 Round No Rest 

15 sec EA- Waiter Walk

10 Reps - Weighed Jacks 

12 Reps - Plank Up Hop ins 


3 Rounds 

10 Reps EA - DB Tricep Kickbacks

 (keeping elbows at sides) 

10 Reps EA - DB Overhead Tricep Extension

(keeping elbow next to your ear)

10 Reps  - Push Up

(resist 2 sec on the way down, use knees if needed) 

3 Rounds 

10 Reps - Banded Double Bicep Curls 

(4 sec up, 2 sec down) 

30 Sec - Plank

(Face palms towards ceiling and squeeze biceps, !0sec squeeze 10 sec rest for 30)

10 Reps EA - Bicycle Crunches  


HIIT 3 Rounds

10 Reps - Burpee

10 Reps - Ice Skaters 

10 Reps EA - Single Overhead Reverse Lunge

30 Sec rest between rounds 


3 Rounds   

10 Reps - Banded Side Lateral Raises  

2 Rounds- 5 Reps Pushups 10 Reps Full Range Side Lateral (no weight)