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Tuesday Gym WHiP 8/7

Tuesday Gym Whip

SHOULDERS

If there is a movement that you are not comfortable with, make sure you watch the video and make sure you are thinking of the muscle that are being worked, check hand or foot placements and speed.


Warm Up  3 Rounds 

40 Reps - Side lateral Raises (light weight 5-10lbs)

(Keep arms straight and bring them shoulder height and down)

5 Reps - Side laterals (5 sec up 5 sec down)

10 Reps - Jumping Jacks 








3 Rounds 

40 Reps - Machine Shoulder Press 

5 Reps - Reverse Machine Shoulder Press (5 sec up 5 sec down) 

30 Sec - Plank  




Treadmill HIIT 3 rounds 

60 sec - FAST Treadmill Run  

25 Reps - Push ups (take breaks as needed to complete all 25)



3 Rounds 

20 Reps - Cable upright row 

5 Reps - Front Delt Raise and push (5 sec up 5 sec down)

30 Sec - Jump rope w/o rope 




HIIT Circut  

20 Reps - Kettle bell Swing

20 Reps - DB Upright Row to Shoulder Press

20 Reps - Mt Climbers 

 




3 Rounds 

10 Reps - BB Front Delt Raises  

10 Reps - Clean and Double Press




1 Mile Run Your own pace


Text only 

WARM UP  3 ROUNDS 

40 Reps - Side lateral Raises (light weight 5-10lbs)

(Keep arms straight and bring them shoulder height and down)

5 Reps - Side laterals (5 sec up 5 sec down)

10 Reps - Jumping Jacks 

3 ROUNDS 

40 Reps - Machine Shoulder Press 

5 Reps - Reverse Machine Shoulder Press (5 sec up 5 sec down) 

30 Sec - Plank  

TREADMILL HIIT 3 ROUNDS 

60 sec - FAST Treadmill Run  

25 Reps - Push ups (take breaks as needed to complete all 25)

3 ROUNDS 

20 Reps - Cable upright row 

5 Reps - Front Delt Raise and push (5 sec up 5 sec down)

30 Sec - Jump rope w/o rope 

HIIT CIRCUT  

20 Reps - Kettle bell Swing

20 Reps - DB Upright Row to Shoulder Press

20 Reps - Mt Climbers 

3 ROUNDS 

10 Reps - BB Front Delt Raises  

10 Reps - Clean and Double Press

1 MILE RUN YOUR OWN PACE