MONDAY GYM WHiP 12/14
Monday
Legs
Warm Up / Mobility 2 Rounds
20 Reps - Flutter Kicks
8 Reps EL - Romanian Cross body Dead Lift
10 Reps EL - Cursty Lunge
HIIT 2 Rounds
30 Sec - Weighted in n out Squat Jumps
30 Sec - Air Squats
3 Rounds
40-30-20-10 Reps - Leg Extension
(Perform 40 drop weight perform 30 and so on to 10 reps, that is one round)
20 Reps - Jumping Lunges
3 Rounds
10 Reps - Heels Elevated Single BB Front Squat
(3 count down, 3 count up, slow and steady)
10 Reps EL - Front to Back Lunge
(Front Lunge and Back Lunge is ONE rep)
3 Rounds
12 Reps - Hack Squat
(3 sec down, Keep knees straight, do not let them fall inwards)
10 Reps EL - DB Walking Lunges
20 Reps - Mt Climbers
HIIT 2 Rounds
2 Min - Weighted Curtsy Lunge double pump
40 Sec - Max Quad Flex
(Hold 10 sec, Relax 10 Sec)
3 Rounds
12 Reps - Smith Machine Squat
(Push the weight, make the last to very hard)
12 Reps - Glute Bridge
20 Reps EL - Standing Calf Raise
Optional 20 Min LISS
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Warm Up / Mobility 2 Rounds
20 Reps - Flutter Kicks
8 Reps EL - Romanian Cross body Dead Lift
10 Reps EL - Cursty Lunge
Treadmill HIIT 2 Rounds
2 Min - Treadmill Run
20 Reps - Air Squats
3 Rounds
40-30-20-10 Reps - Leg Extension
(Perform 40 drop weight perform 30 and so on to 10 reps, that is one round)
20 Reps - Jumping Lunges
3 Rounds
10 Reps - Heels Elevated Single BB Front Squat
(3 count down, 3 count up, slow and steady)
10 Reps EL - Front to Back Lunge
(Front Lunge and Back Lunge is ONE rep)
3 Rounds
12 Reps - Hack Squat
(3 sec down, Keep knees straight, do not let them fall inwards)
10 Reps EL - DB Walking Lunges
20 Reps - Mt Climbers
Treadmill HIIT 2 Rounds
2 Min - Treadmill RUN
40 Sec - Max Quad Flex
(Hold 10 sec, Relax 10 Sec)
3 Rounds
12 Reps - Smith Machine Squat
(Push the weight, make the last to very hard)
12 Reps - Glute Bridge
20 Reps EL - Standing Calf Raise