Friday GYM WHIP 9/20

FRIDAY

Glutes and Hams

Warm Up 2 Rounds 

2 Min - Stair Stepper

15 Reps - Hamstring Roll ins

 





3 Rounds 

8 Reps EL - Hamstring Curls 

( 3 sec up 3 sec down) 

10 Reps EL  - One Legged Dead Lift 

10 Reps EL - Curtsy Lunges 






3 Min Tread mill Run 1 Time

Run at a good pace to get the heart rate up and a good sweat on.



3 Rounds

12 Reps EL - Single Leg Press 

(If you can do more than 12 go heavier) 

10 Reps EL - Cross body Romanian Deads

( Keep body parallel with the floor)  

20 Reps EL - Standing Calf Raises 




HIIT 1 Rounds 

3 Min - Treadmill Run 


3 Rounds 

12 Reps - Back Extension w/ Weighted row 

30 Sec - Plank 




3 Rounds

10 Reps - Cable Straight Leg Dead

10 Reps EL - Cable Kickbacks

10 Reps - Burpee




CARDIO

Stair Stepper - 10Min Moderate Speed 

(2 Every Stair - 2 Min Every Other)

( Incline Treadmill Walk if no stair stepper)  

TEXT ONLY 

Warm Up 2 Rounds 

2 Min - Stair Stepper

15 Reps - Hamstring Roll ins


3 Rounds 

8 Reps EL - Hamstring Curls 

( 3 sec up 3 sec down) 

10 Reps EL  - One Legged Dead Lift 

10 Reps EL - Curtsy Lunges 

3 Min Tread mill Run 1 Time

Run at a good pace to get the heart rate up and a good sweat on.

3 Rounds

12 Reps EL - Single Leg Press 

(If you can do more than 12 go heavier) 

10 Reps EL - Cross body Romanian Deads

( Keep body parallel with the floor)  

20 Reps EL - Standing Calf Raises 


HIIT 1 Rounds 

3 Min - Treadmill Run 


3 Rounds 

12 Reps - Back Extension w/ Weighted row 

30 Sec - Plank

3 rounds 

10 Reps - Cable Straight Leg Dead 

10 Reps - Cable Kickbacks 

 
CARDIO

Stair Stepper - 10Min Moderate Speed 

(2 Every Stair - 2 Min Every Other)

 ( Incline Treadmill Walk if no stair stepper)