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AH WHiP Sample

WAH|Sample 


Warm Up

2 Rounds 30 Sec Each

Plank Hops 

V-Ups

Jumping Jacks





3 Rounds 

20 Reps - (Weighted) Walking lunges

20 Reps - DB Straight Leg Dead Lift

20 Reps - Jump Squat




3 Rounds 

15 Reps - Heels Elevated Double Pump Squat

(weighted if desired) 

15 Reps - Step Up

50 Reps - Mt. Climbers 




3 Rounds HIIT

30 Sec - Jumping Jacks

30 Sec - Low side to side Lunge

20 Reps - Plank Hop ins





3 Rounds 

15 Reps - Split Step Squat

10 Reps - Air Squats w/ Pause at bottom

15 Reps each side - Calf Raise 




LISS 

20 Min Low intensity cardio

-Cardio machine if you have one 

- Push the stroller or jog the neighborhood

-Dog walk