Tag Archives: core work

Wholey Fit Daily HIIT! Work It!!

Work It!

Warm-up for 5-10 minutes before you start and cool down and stretch for 5-10 minutes when you’re done.

Complete 3 rounds for time 

30 Alt Reverse Lunges (1-2)
30 Side Plank Reach Unders (15/side)
30 Toe Touches
10 Squat Burpees

EMOM 8 MIN (every minute on the minute)
15 Mountain climbers
15 Jumping jacks

4 Rounds 45s each
V-Sit

Bicycles

Plank

Dips

Glute Bridge

Wholey Fit Daily HIIT! Work It!!

Work It!!
Warm-up for 5-10 minutes before you start and cool down and stretch for 5-10 minutes when you’re done.
 
1 min High Knees
 
5 MIN EMOM (every minute on the minute)
5 Jumping Jacks
6 Push Ups
7 Froggy Jumps
 
Tabata
Low Push Up Hold VS V-Sit
 
5 MIN EMOM
20 Bicycle Crunches (1-2)
20 Mountain Climbers (1-2)
 
1 min High Knees
 
10 to 1 Ladder
Prisoner Squats
Oblique Crunches (Left then Right)
Curtsey Lunges Lunges (Left the Right)
Dips
 
1 min High Knees

Wholey Fit Daily Sweat! Mixed Bag!

Mixed Bag!

Warm-up for 5-10 minutes before you start and cool down and stretch for 5-10 minutes when you’re done.

AMRAP 8 MIN

5 Frog Jumps

10 Push Ups

5 Squat Jumps

10 Thrusters

EMOM 8 MIN

2 Reverse Lunges 1-2

10 Burpees

30 Seconds Each 4 Rounds

Deadbug

Mountain Climbers

Bicycles

Spiderman Planks

Wholey Fit Daily Sweat! 20/30!

20/30

Warm-up for 5-10 minutes before you start and cool down and stretch for 5-10 minutes when you’re done.

 3 Rounds

20 1-Legged Deadlift (10/side)

30 V-Sit with a twist (1-1)

20 Cross-Overs (10/side)

30 1-Legged Glute Bridges (15/side)

20 Side Plank Reach Under (10/side)

45 sec. High Knees (out out in in)

Wholey Fit Daily Sweat! AMRAP Cardio & Core!

AMRAP Cardio & Core!

Warm-up for 5-10 minutes before you start and cool down and stretch for 5-10 minutes when you’re done.

10 MIN Cardio AMRAP

  • 20 Prone Tuck Jumps
  • 15 Squat Jumps
  • 20 Plank Jacks With Optional Pushup
  • 15 Power Jacks

10 MIN Core AMRAP  

20 Side to Side Crunches (1-2)

15 Reverse Crunches

20 Bicyces (1-2)

15 Dead Bugs (1-1)

Wholey Fit Daily Sweat! AMRAP & Tabata Time!

AMRAP & Tabata Time!
Warm-up for 5-10 minutes before you start and cool down and stretch for 5-10 minutes when you’re done.

15 MIN AMRAP
50 Jumping Jacks
40 Alternating Reverse Lunges 1-2
30 High Knees 1-1
20 Squats
10 Push-ups
5 Burpees

Tabata Core
Bicycles (bicycles for 20 sec hold for 10 sec for 8 sets)