Home of the Weekly WHiP

MONDAY WAH 10/22

MONDAY

WHiP AT HOME


Warm Up 3 Rounds 

30 Sec - Side to Side hops 

30 Sec - Butt Kickers 

30 Sec - Air Squats 




3 Rounds 

10 Reps EL - Modified Pistol Squats

5 Reps EL - Pistol Squat (resist 4 sec down)

20 Reps EL - Banded Glute Kick Backs 

10 Reps EL - Curtsy Lunge 




3 Rounds 

10 Reps - Weighted Thruster

(hold at top and squeeze 3 sec) 

15 Reps - Frog Pumps

20 Reps - Jumping Lunges 





HIIT 10 Min - Every Min on the Min

20 Reps - Weighed Jacks 

20 Reps - Weighted Crunch 

20 Reps - Plank Jacks

10 Reps - Plank Hop ins 

(Set a timer and perform the reps as indicted and rest the remainder of the min, starting your reps each min)





3 Rounds 

20 Reps EL - Split Step Squat

10 Reps ES - Box Hop Overs 

15 Reps - Heels Elevated Double Pump Squat 




Optional 

HIIT 10 Min - Every Min on the Min

20 Reps - Weighed Jacks 

20 Reps - Weighted Crunch 

20 Reps - Plank Jacks

10 Reps - Plank Hop ins 


TEXT ONLY

Warm Up 3 Rounds 

30 Sec - Side to Side hops 

30 Sec - Butt Kickers 

30 Sec - Air Squats 

3 Rounds 

10 Reps EL - Modified Pistol Squats

5 Reps EL - Pistol Squat (resist 4 sec down)

20 Reps EL - Banded Glute Kick Backs 

10 Reps EL - Curtsy Lunge 

3 Rounds 

10 Reps - Weighted Thruster

(hold at top and squeeze 3 sec) 

15 Reps - Frog Pumps

20 Reps - Jumping Lunges 

HIIT 10 Min - Every Min on the Min

20 Reps - Weighed Jacks 

20 Reps - Weighted Crunch 

20 Reps - Plank Jacks

10 Reps - Plank Hop ins 

3 Rounds 

20 Reps EL - Split Step Squat

10 Reps ES - Box Hop Overs 

15 Reps - Heels Elevated Double Pump Squat

OPTIONAL HIIT 10 Min - Every Min on the Min

20 Reps - Weighed Jacks 

20 Reps - Weighted Crunch 

20 Reps - Plank Jacks

10 Reps - Plank Hop ins