Home of the Weekly WHiP

THURSDAY WAH 9/27

THURSDAY 

Shoulders & Light Chest

WHiP AT HOME

Warm Up 3 Rounds 

20 Reps - Shoulder Rotators

20 Reps - Banded Side Laterals 

20 Reps - Banded Fron Delt Raises 




3 Rounds 

20 Reps ES - Reverse Lunge - Alternating Press 

20 Reps - Jump Tap Squat 

10 Reps - Push ups 





HIIT 3 Rounds 

10 Reps - Burpee 

20 Reps - Mt Climbers

30 Reps - Jumping Jacks 

40 Reps - Butt Kickers







3 Rounds 

12 Reps EA - Squat to Single Arm Front Raise

20 Reps - DB Chest Press from Floor 

10 Reps EA - Wall Taps 






3 Rounds 

12 reps - Side Lateral Raises 

3 Rounds - 5 Pushups - 10 Full Range Lateral Raise (x3) 

20 Reps - Car Drivers






HIIT 3 Rounds 

10 Reps - Burpee 

20 Reps - Mt Climbers

30 Reps - Jumping Jacks 

40 Reps - Butt Kickers


TEXT ONLY

Warm Up 3 Rounds 

20 Reps - Shoulder Rotators

20 Reps - Banded Side Laterals 

20 Reps - Banded Fron Delt Raises 

3 Rounds 

20 Reps ES - Reverse Lunge - Alternating Press 

20 Reps - Jump Tap Squat 

10 Reps - Push ups 

HIIT 3 Rounds 

10 Reps - Burpee 

20 Reps - Mt Climbers

30 Reps - Jumping Jacks 

40 Reps - Butt Kickers

3 Rounds 

12 Reps EA - Squat to Single Arm Front Raise

20 Reps - DB Chest Press from Floor 

10 Reps EA - Wall Taps 

3 Rounds 

12 reps - Side Lateral Raises 

3 Rounds - 5 Pushups - 10 Full Range Lateral Raise (x3) 

20 Reps - Car Drivers

HIIT 3 Rounds 

10 Reps - Burpee 

20 Reps - Mt Climbers

30 Reps - Jumping Jacks 

40 Reps - Butt Kickers