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-WEDNESDAY-WHiP- 8/1

Wednesday WHiP Workout


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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 - Reverse Grip Lat Pull

(3 sec down - hold 3 sec at the bottom) 

10-12 Reps - Tricep PushUps 

10 Reps - Wide Grip lat pull down








3 Rounds 

10 Reps EA - Standing Single Arm Cable row

(Bend at the waist and bring elbow to hip) 

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 - Reverse Grip Lat Pull

(3 sec down - hold 3 sec at the bottom) 

10-12 Reps - Tricep PushUps 

10 Reps - Wide Grip lat pull down

3 Rounds 

10 Reps EA - Standing Single Arm Cable row

(Bend at the waist and bring elbow to hip) 

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