Home of the Weekly WHiP

WAH|Friday


Warm Up

2 Round

10 Reps -Wide Wall Sit Front raises 

10 Reps - Weighed Jacks 

12 Reps - Plank Up Hop ins 

30 Reps - Mt. Climbers 






3 Rounds 

10 Reps - Banded Tension Bicep Curls 

(keeping elbows as sides, slow and controlled)  

15 Reps - Banded Over head Tricep Extension

15 Reps  - Jump Squats 




3 Rounds 

15 Reps - Banded Seated Row

10-12 Reps - Pushups 

10 Reps EA - Bicycle Crunches  




HIIT 3 Rounds

10 Reps ES - Box Hop Overs 

10 Reps - Burpee

10 Reps EA - Single Overhead Reverse Lunge

30 Sec rest between rounds 






3 Rounds   

10 Reps - Weighted Crunch 

10 Reps ES - Plank Side to Side  

30 Sec - Plank 

15 Reps ES - Bicycle Crunch 






TEXT ONLY 

Warm Up

2 Round

10 Reps -Wide Wall Sit Front raises 

10 Reps - Weighed Jacks 

12 Reps - Plank Up Hop ins 

30 Reps - Mt. Climbers  


3 Rounds 

10 Reps - Banded Tension Bicep Curls 

(keeping elbows as sides, slow and controlled)  

15 Reps - Banded Over head Tricep Extension

15 Reps  - Jump Squats 

3 Rounds 

15 Reps - Banded Seated Row

10-12 Reps - Pushups 

10 Reps EA - Bicycle Crunches


HIIT 3 Rounds

10 Reps ES - Box Hop Overs 

10 Reps - Burpee

10 Reps EA - Single Overhead Reverse Lunge

30 Sec rest between rounds


3 Rounds   

10 Reps - Weighted Crunch 

10 Reps ES - Plank Side to Side  

30 Sec - Plank 

15 Reps ES - Bicycle Crunch