Home of the Weekly WHiP

Tuesday 12/11

WAH|Tuesday

TUESDAY

WHiP AT HOME


Warm Up - Core 

3 Rounds

20 Reps - Flutter Kicks 

20 Reps  - Mountain Climbers

20 Reps - Bicycle Cruches 





3 Rounds 

10 Reps - Wall Sit DB Clean dan Press

10 Reps EA - Plank Row

10 Reps - Plank Hops ins





3 Rounds 

15 Reps - Dead Lift to Press

10 Reps EA - Plan Punch  

30 Sec - Jump Rope w/o Rope





HIIT Every Min on the Min  - 4 min

30 reps- Butt kickers

20 Reps -  Mt Climber

20 Reps - V-Ups 

20 Reps - Jump Squats 


3 Rounds   

15 Reps - Banded Bent Over Rear Delt   

10 Reps  - Pushups 

15 Reps - Plank Jacks





3 Rounds  

15 Reps - Bent over Row

15 Reps EL - Donkey Kicks 

15 Reps - Kettle Bell Swing 





TEXT ONLY 


Warm Up - Core 

3 Rounds

20 Reps - Flutter Kicks 

20 Reps  - Mountain Climbers

20 Reps - Bicycle Cruches 

3 Rounds 

10 Reps - Wall Sit DB Clean dan Press

10 Reps EA - Plank Row

10 Reps - Plank Hops ins

3 Rounds   

15 Reps - Dead Lift to Press

10 Reps EA - Plan Punch  

30 Sec - Jump Rope w/o Rope

 HIIT Every Min on the Min  For 4 min

30 reps- Butt kickers

20 Reps -  Mt Climber

20 Reps - V-Ups 

20 Reps - Jump Squats 

3 Rounds      

15 Reps - Banded Bent Over Rear Delt   

10 Reps  - Pushups 

15 Reps - Plank Jacks

 3 Rounds 

15 Reps - Bent over Row

15 Reps EL - Donkey Kicks 

15 Reps - Kettle Bell Swing