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WEDNESDAY WAH 9/26

WEDNESDAY

WHiP At Home Shoulders


3 Rounds 

10 Reps - Banded Side to Front Raise

10 Reps EA -Plank Punch

50 Reps - Butt Kickers





3 Rounds 

10 Reps - Banded Seated Rear Delt 

(Hold contracted 3 sec)

10 Reps EA - Supinated Front Raise 

(can be done with band) 

30 Reps - Jumping Jacks 





HIIT 40 Sec Work 20 Sec Rest - 5 Min

 Mt Climbers

Straight arm plank to side plank

Weighted Crunch

Pushups 

Burpee






3 Rounds 

10 Reps ES - Reverse Lunge with Alternating DB Press 

10 Reps EA -  Squat to Single arm front Raise 

10 Reps ES - Straight arm plan to side plank





HIIT 2 Rounds No Rest 

10 Reps EA- Squat to Single arm front raise

10 Reps EA - Plank Punch 

12 Reps EL - Single Overhead Reverse Lunge 

30 Reps - Bicycle Crunches 






Optional Abs 2 Rounds 

20 Reps - V Ups 

20 Reps - Plank Jacks 

20 Reps - Weighted Crunches 




TEXT ONLY 

Warm Up

3 Rounds

10 Reps - Banded Side to Front Raise

10 Reps EA -Plank Punch

50 Reps - Butt Kickers

3 Rounds 

10 Reps - Banded Seated Rear Delt 

(Hold contracted 3 sec)

10 Reps EA - Supinated Front Raise ( can be done with band) 

30 Reps - Jumping Jacks 

HIIT 40 Sec Work 20 Sec Rest 5 Min

 Mt Climbers

Straight arm plank to side plank

Weighted Crunch

Pushups 

Burpee  

3 Rounds 

10 Reps ES - Reverse Lunge with Alternating DB Press 

10 Reps EA -  Squat to Single arm front Raise 

10 Reps ES - Straight arm plan to side plank

   

HIIT 2 Rounds No Rest 

10 Reps EA- Squat to Single arm front raise

10 Reps EA - Plank Punch 

12 Reps EL - Single Overhead Reverse Lunge 

30 Reps - Bicycle Crunches 

Optional Abs 2 Rounds 

20 Reps - V Ups 

20 Reps - Plank Jacks 

20 Reps - Weighted Crunches