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MONDAY WAH 1/21

MONDAY WHiP AT HOME

We are going to step in up a notch this today so get ready to sweat.

Warm Up 

20 Reps - Flutter Kicks 

30 Sec - Plank 

20 Sec - Mt. Climbers 




3 Rounds 20 sec rest 

10 Reps EL - Step up knee up

(use a chair, table, couch or stairs) 

30 Sec - High Knees 




3 Rounds 

10 Reps EL - Side Lunge to Knee Up

30 Reps - Jumping Lunges

10 Reps - Heels Elevated Double Pump

(3 Sec down to Double pump explode up) 




3 rounds 

30 Reps - Air Squats (quickly but controlled) 

10 Reps - Air Squat with Pause

( 5 sec pause at bottom) 




3 Rounds No Rest

20 Reps - Flutter Kicks 

30 Sec - Plank 

20 Sec - Mt. Climbers 





text only 

WARM UP 

20 Reps - Flutter Kicks 

30 Sec - Plank 

20 Sec - Mt. Climbers 

3 ROUNDS 20 SEC REST 

10 Reps EL - Step up knee up

(use a chair, table, couch or stairs) 

30 Sec - High Knees 

3 ROUNDS 

10 Reps EL - Side Lunge to Knee Up

30 Reps - Jumping Lunges

10 Reps - Heels Elevated Double Pump

(3 Sec down to Double pump explode up) 

3 ROUNDS 

30 Reps - Air Squats (quickly but controlled) 

10 Reps - Air Squat with Pause

( 5 sec pause at bottom) 

3 ROUNDS NO REST

20 Reps - Flutter Kicks 

30 Sec - Plank 

20 Sec - Mt. Climbers