Home of the Weekly WHiP

-WEDNESDAY-WHiP-

Wednesday WHiP Workout

Warm Up 

5 Min Treadmill Walk




3 Rounds  

15 Reps - Close Grip Cable row 

20 Reps - Seat hop Overs 

15 Reps - Laying Cable Lat Pull overs 



 

 


 



3 Rounds 

15 Reps - Assisted Pullups 

15 Reps - Kettle Bell Swing

8 Reps - DB Bent over Row

(hold at top or contracted 3 sec, kettle bells can be used if preferred) 

 


 


 




3 Rounds

12 Reps - Preacher Curl

10-12 Reps - Tricep PushUps 

10 Reps EA - Bent over Hammer Curls

(Squeeze at the top and imagine weight touching shoulder)








3 Rounds 

10 Reps - Revers BB Curls

(3 sec count on the way down) 

10 Reps - Bent over BB Row

(3 sec count on the way up)





12 Min HIIT CARDIO

Treadmill work 

1 min SPRINT - 1 min JOG 



TEXT ONLY

Warm Up 

5 Min Treadmill Walk

3 Rounds  

15 Reps - Close Grip Cable row 

20 Reps - Seat hop Overs 

15 Reps - Laying Cable Lat Pull overs 

3 Rounds 

15 Reps - Assisted Pullups 

15 Reps - Kettle Bell Swing

8 Reps - DB Bent over Row

(hold at top or contracted 3 sec, kettle bells can be used if preferred) 

3 Rounds

12 Reps - Preacher Curl

10-12 Reps - Tricep PushUps 

10 Reps EA - Bent over Hammer Curls

(Squeeze at the top and imagine weight touching shoulder)

3 Rounds 

10 Reps - Revers BB Curls

(3 sec count on the way down) 

10 Reps - Bent over BB Row

(3 sec count on the way up)

12 Min HIIT CARDIO

Treadmill work 

1 min SPRINT - 1 min JOG