Home of the Weekly WHiP

MONDAY WAH 9/3

MONDAY

WHiP AT HOME


Warm Up 2 Rounds No Rest

30 Sec - Plank 

20 Reps - Plank Knee To Elbow  

30 Reps - Flutter kicks  

20 Reps - Leg Lifts





3 Rounds 

30 Reps - Jumping Lunges 

10 Reps - Plank Hop ins 

15 Reps - Air Squat Double Pump 




3 Rounds 

30 Reps - Jumping Lunges 

10 Reps EL - Low Side to side Lunge

60 sec Reps - Max Quad Flex

(Hold 10 sec Relax 10 sec for 60 sec) 





HIIT 1 Round 30 Sec work 30 Sec Rest

30 Sec - Butt Kickers

30 Sec - Plank Jacks 

30 Sec - Air Squat 

30 Sec - Plank Hop ins 






3 Rounds 

30 Reps - Jumping lunges 

10 Reps EL - Font to Back Lunges

(one front to back is 1 rep)

20 Reps - Glute Bridge 




3 Rounds 

30 Reps - Jumping Lunges 

20 Reps - Box Sit Jumps 

20 Reps EL - Donkey Kicks 




Optional 

HIIT 1Round - 30 Sec Work 30 Sec Rest

30 Sec - Weighed Jacks 

30 Sec - Weighted Crunch 

30 Sec - Plank Jacks

30 Sec - Plank Hop ins 


TEXT ONLY

Warm Up 2 Rounds 

30 Sec - Plank 

20 Reps - Plank Knee To Elbow  

30 Reps - Flutter kicks 

20 Reps - Leg Lifts

3 Rounds 

30 Reps - Jumping Lunges 

10 Reps - Plank Hop ins 

15 Reps - Air Squat Double Pump 

3 Rounds 

30 Reps - Jumping Lunges 

10 Reps EL - Low Side to side Lunge

60 sec Reps - Max Quad Flex

(Hold 10 sec Relax 10 sec for 60 sec) 

HIIT 1 Round, 30 Sec work 30 Sec Rest

30 Sec - Butt Kickers

30 Sec - Plank Jacks 

30 Sec - Air Squat 

30 Sec - Plank Hop ins 

3 Rounds 

30 Reps - Jumping lunges 

10 Reps EL - Font to Back Lunges

(one front to back is 1 rep)

20 Reps - Glute Bridge 

3 Rounds 

30 Reps - Jumping Lunges 

20 Reps - Box Sit Jumps 

20 Reps EL - Donkey Kicks

OPTIONAL HIIT 1 Round 30 Sec work 30 Sec rest

30 sec - Weighed Jacks 

30 sec - Weighted Crunch 

30 sec - Plank Jacks

30 sec - Plank Hop ins