Home of the Weekly WHiP

TUESDAY WAH 11/13

TUESDAY

WAH BACK AND BICEP 


Warm Up - Core 

3 Rounds

20 Reps - Leg Lifts  

10 Reps EA - Plank Side Side Crunch 

20 Reps - Bicycle Cruches 

20 Reps - Flutter Kicks 






3 Rounds 

15 Reps - DB Pullovers 

10 Reps EA - Bench Knee to Elbow 

10 Reps EA - Bent over Hammer Curls





3 Rounds 

15 Reps - Standing Alternating DB Clean & Press

15 Reps EA - Banded Alternating Bicep Curls

30 Sec - Jump Rope w/o Rope





HIIT 3 Rounds No Rest 

30 Reps - Jump Squat

10 Reps - Plank hop ins 

10 Reps - Push Ups 




3 Rounds   

15 Reps EA - Banded Seated Alternating Bicep Curls   

8-8-8 - 3 Stage DB Bicep Curls 

10 Reps - Walk out to Push up Knee up




3 Rounds  

15 Reps - Bent over Row

15 Reps EL - Banded Single Arm Row Single Arm Hold

10 Reps EA - Plank Front Raise 





TEXT ONLY 


Warm Up - Core 

3 Rounds

20 Reps - Leg Lifts  

10 Reps EA - Plank Side Side Crunch 

20 Reps - Bicycle Cruches 

20 Reps - Flutter Kicks 

3 Rounds 

15 Reps - DB Pullovers 

10 Reps EA - Bench Knee to Elbow 

10 Reps EA - Bent over Hammer Curls

3 Rounds   

15 Reps - Standing Alternating DB Clean & Press

15 Reps EA - Banded Alternating Bicep Curls

30 Sec - Jump Rope w/o Rope

HIIT 3 Rounds No Rest 

30 Reps - Jump Squat

10 Reps - Plank hop ins 

10 Reps - Push Ups 

3 Rounds         

15 Reps EA - Banded Seated Alternating Bicep Curls   

8-8-8 - 3 Stage DB Bicep Curls 

10 Reps - Walk out to Push up Knee up

 3 Rounds 

15 Reps - Bent over Row

15 Reps EL - Banded Single Arm Row Single Arm Hold

10 Reps EA - Plank Front Raise