Home of the Weekly WHiP

Thursday WHiP AH 10/4

Thursday Whip At Home

Back & Core Focus

Keep in mind that we are hear to sweat and get and keep that heart rate up. LETS PUSH IT. 


3 Rounds 

10 Reps - Walk to to push up knee up

20 Reps - Plank jacks .

20 Reps - Bicycle Crunches 

20 Reps - Leg Lifts






3 Rounds 

12 Reps EA - Plank Row 

12 Reps - DB Dead Lift 

15 Reps - Weighted Jacks 


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3 Rounds 

20 Reps - Burpee

20 Reps - Plank Hops ins 

20 Reps - Jump Squats 





3 Rounds 

15 Reps - Bent over DB Row 


10 Reps EL - Straight leg bent over row 

30 Sec - Butt kickers






3 Rounds 

20 Reps - Burpee

20 Reps - Plank Hops ins 

20 Reps - Jump Squats 



3 Rounds 

10 Reps EA - Banded Single Arm Row, single arm hold. 

20 Reps - Kettlebell Swing

10 Reps - Pushups 




3 Rounds 

20 Reps - Burpee

20 Reps - Plank Hops ins 

20 Reps - Jump Squats 





Text Only 

3 ROUNDS 

10 Reps - Walk to to push up knee up

20 Reps - Plank jacks .

20 Reps - Bicycle Crunches 

20 Reps - Leg Lifts

3 ROUNDS 

12 Reps EA - Plank Row 

12 Reps - DB Dead Lift 

15 Reps - Weighted Jacks 

3 ROUNDS 

20 Reps - Burpee

20 Reps - Plank Hops ins 

20 Reps - Jump Squats 

3 ROUNDS 

15 Reps - Bent over DB Row 


10 Reps EL - Straight leg bent over row 

30 Sec - Butt kickers

3 ROUNDS 

20 Reps - Burpee

20 Reps - Plank Hops ins 

20 Reps - Jump Squats 

3 ROUNDS 

10 Reps EA - Banded Single Arm Row, single arm hold. 

20 Reps - Kettlebell Swing

10 Reps - Pushups 

3 ROUNDS 

20 Reps - Burpee

20 Reps - Plank Hops ins 

20 Reps - Jump Squats