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Wednesday WAH 10/17

Wednesday WAH


Warm up and Mobility

10 Reps - Walk out to push up knee up

20 Reps - Low Side to Side Lunge

20 Reps - Plank Side to Side Roll 






2 Rounds 

10 Reps -  Burpee

10 Reps - Push up to Side Crunch

30 Reps - Banded Double Bicep Curls  






3 Rounds 

10-10-10 Reps - 3 Stage DB Bicep Curls 

(10 Low, 10 Med, 10 High) 

12 Reps - Banded Alternating Tricep Kickbacks 

20 Reps - Weighted Jacks 






HIIT 2 Rounds No Rest 

20 Reps - Jump Squats

60 Sec - Side to Side Hops 





3 Rounds 

10 Reps EA - Banded Single Arm High Bicep Curl

10 Reps EA - Alternating DB Hammer Curls 

10 Reps - Reverse Skull Crusher

(use the edge of a chair or table and bring your forehead to your hands) 






HIIT 2 Rounds No Rest 

20 Reps - Jump Squats

60 Sec - Side to Side Hops 




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WARM UP AND MOBILITY

10 Reps - Walk out to push up knee up

20 Reps - Low Side to Side Lunge

20 Reps - Plank Side to Side Roll 

2 ROUNDS 

10 Reps -  Burpee

10 Reps - Push up to Side Crunch

30 Reps - Banded Double Bicep Curls  

3 ROUNDS 

10-10-10 Reps - 3 Stage DB Bicep Curls 

(10 Low, 10 Med, 10 High) 

12 Reps - Banded Alternating Tricep Kickbacks 

20 Reps - Weighted Jacks 

HIIT 2 ROUNDS NO REST 

20 Reps - Jump Squats

60 Sec - Side to Side Hops 

3 ROUNDS 

10 Reps EA - Banded Single Arm High Bicep Curl

10 Reps EA - Alternating DB Hammer Curls 

10 Reps - Reverse Skull Crusher

(use the edge of a chair or table and bring your forehead to your hands) 

HIIT 2 ROUNDS NO REST 

20 Reps - Jump Squats

60 Sec - Side to Side Hops