FRIDAY GYM WHIP 6/4
FRIDAY Whip.
Warm Up
3 Rounds
20 Reps - Crunches
20 Reps - Flutte kicks
20 Reps - Leg Lifts
10 Reps - Plank Hop Ins
Treadmill
.5 Mile run
3 Rounds
20 Reps EL - Single Leg Press
10 Reps EL - Front to Back Lunge (front to back is 1 rep)
20 Reps - Jumping Jacks
3 Rounds
30 Reps - Close Stance Leg Press
20 Reps - Air Squat
20 Reps - Low Side to Side Lunge
(KEEP YOUR STUFF AT THE PRESS MACINE TO HOLD IT IF YOUCAN)
Treadmill HIIT | 2 Rounds
2 min - Reverse Incline walk (stay low and press through heels)
20 Reps EL - Split Step Lunge ( back foot can be off treadmill)
.
3 Rounds
40 Reps - Leg Press (light weight)
10 Reps - Jump Squats
15 Reps - Glute Bridge (quicker movement max flex at top)
3 Rounds
10 Reps EL - Leg Extension (Back and forth between legs no rest)
Treadmill Run
.5 Mile - Treadmill Run
Text only
WARM UP
3 ROUNDS
20 Reps - Crunches
20 Reps - Flutte kicks
20 Reps - Leg Lifts
10 Reps - Plank Hop Ins
TREADMILL
.5 Mile Run
3 ROUNDS
20 Reps EL - Single Leg Press
10 Reps EL - Front to Back Lunge (front to back is 1 rep)
20 Reps - Jumping Jacks
3 ROUNDS
30 Reps - Close Stance Leg Press
20 Reps - Air Squat
20 Reps - Low Side to Side Lunge
(KEEP YOUR STUFF AT THE PRESS MACINE TO HOLD IT IF YOUCAN)
TREADMILL HIIT | 2 ROUNDS
2 min - Reverse Incline walk (stay low and press through heels)
20 Reps EL - Split Step Lunge ( back foot can be off treadmill)
3 ROUNDS
40 Reps - Leg Press (light weight)
10 Reps - Jump Squats
15 Reps - Glute Bridge (quicker movement max flex at top)
3 ROUNDS
10 Reps EL - Leg Extension (Back and forth between legs no rest)
TREADMILL RUN
.5 Mile - Treadmill Run