FRIDAY GYM WHIP 7/19

FRIDAY WHIP LEGS

We are going to change up the TEMPO today, keep the energy high and push your self. The last two reps of any set should be very difficult, if not increase weight keeping a focus on good form. 

Warm up 3 Rounds

30 Sec - Walking Lunges 


3 Rounds 

10 Reps - Smith Machine Back Squat

20 Reps - DB Sumo Squat




3 rounds 

15 Reps - Double Leg Extension 

10 Reps - Heels Elevated Front Squat

(use weights near the leg extension machine)



3 Rounds 

12 Reps - Laying Hamstring Curls

12 Reps - Wide Stance Straight leg Dead



Mid Cardio Burn 5 min

5 min Your Choice - GET SWEATY ;) 


3 Rounds 

10 Reps EL - Side One legged Press

20 Reps - Sled Calf Raise



HIIT 10 MIN

1 Min FAST RUN - 1 Min Walk for 10 Min.



TEXT ONLY

Warm up 3 Rounds

30 Sec - Walking Lunges 

3 ROUNDS 

10 Reps - Smith Machine Back Squat

20 Reps - DB Sumo Squat

3 ROUNDS 

15 Reps - Double Leg Extension 

10 Reps - Heels Elevated Front Squat

(use weights near the leg extension machine)

3 ROUNDS 

12 Reps - Laying Hamstring Curls

12 Reps - Wide Stance Straight leg Dead

MID CARDIO BURN 5 MIN

5 min Your Choice - GET SWEATY ;) 

3 ROUNDS 

10 Reps EL - Side One legged Press

20 Reps - Sled Calf Raise

HIIT 10 MIN

1 Min FAST RUN - 1 Min Walk for 10 Min.