Home of the Weekly WHiP

Tuesday 10/30

WAH|Tuesday

WHiP AT HOME


Warm Up - Core 

3 Rounds

10 Reps - Ab over ball windshield wipers 

10 Reps EA - Plank Side Side Crunch 

20 Reps - Bicycle Cruches 





3 Rounds 

15 Reps - DB Dead Lift 

10 Reps EA - Plank Row

30 Reps - Flutter Kicks 





3 Rounds 

15 Reps - Dead Lift to Press

10 Reps EA - Alternating DB Bicep Curl 

(3 count up 3 count down) 

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 EA - Banded Single Arm High Bicep Curl  

10 Reps EA - Bent over Hammer Curls 

15 Reps - Plank Jacks

(5 Reps FAST - 5 Reps SLOW - 5 Reps FAST)





3 Rounds  

15 Reps - Bent over Row

15 Reps EL - Donkey Kicks 

15 Reps - Kettle Bell Swing 

(really squeeze your lower back as you engage the swing)





TEXT ONLY 


Warm Up - Core 

3 Rounds

10 Reps - Ab over ball windshield wipers 

10 Reps EA - Plank Side Side Crunch 

20 Reps - Bicycle Cruches 

3 Rounds 

15 Reps - DB Dead Lift 

10 Reps EA - Plank Row

30 Reps - Flutter Kicks 

3 Rounds   

15 Reps - Dead Lift to Press

10 Reps EA - Alternating DB Bicep Curl 

(3 count up 3 count down) 

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 EA - Banded Single Arm High Bicep Curl  

10 Reps EA - Bent over Hammer Curls 

15 Reps - Plank Jacks

(5 Reps FAST - 5 Reps SLOW - 5 Reps FAST)

 3 Rounds 

15 Reps - Bent over Row

15 Reps EL - Donkey Kicks 

15 Reps - Kettle Bell Swing 

(really squeeze your lower back as you engage the swing)