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THURSDAY WAH 10/11

THURSDAY

WHiP AT HOME


Warm Up 

30 Sec - Plank

20 Reps - Leg Lift 

20 Reps - Bicycle Crunches 





3 Rounds 

20 Reps - Jumping Lunges  

8 Reps EL - Step Split Lunge

(5 Sec down 5 sec up, slow and controlled) 

20 Reps - Reverse Crunch





3 Rounds 

10 Reps - Jump ¼ to Jump Squat 

10 Reps - Banded Straight Leg Deads

(3 sec down, hold at bottom 3 sec) 

30 Reps - Flutter Kicks 





HIIT 2 Rounds 

50 Reps - Jump Squats  

20 Reps - Weighted Straight Leg Crunches 

30 Reps - Jump Squats  





3 Rounds

20 Reps - Weighted Jump Squat 

10 Reps EL - Single Overhead DB Reverse Lunges

10 Reps EL - Single Leg Glute Bridge





3 Rounds 

20 Reps - Low Side Lunges 

30 Sec - Plank 

15 Reps - Plank jacks 





TEXT ONLY 

Warm Up

30 Sec - Plank

20 Reps - Leg Lift 

20 Reps - Bicycle Crunches 

3 Rounds  

20 Reps - Jumping Lunges  

8 Reps EL - Step Split Lunge

(5 Sec down 5 sec up, slow and controlled) 

20 Reps - Reverse Crunch


3 Rounds

10 Reps - Jump ¼ to Jump Squat 

10 Reps - Banded Straight Leg Deads

(3 sec down, hold at bottom 3 sec) 

30 Reps - Flutter Kicks 

  

HIIT 2 Rounds 

50 Reps - Jump Squats  

20 Reps - Weighted Straight Leg Crunches 

30 Reps - Jump Squats  


3 Rounds

20 Reps - Weighted Jump Squat 

10 Reps EL - Single Overhead DB Reverse Lunges

10 Reps EL - Single Leg Glute Bridge

3 Rounds  

20 Reps - Low Side Lunges 

30 Sec - Plank 

15 Reps - Plank jacks