MONDAY GYM WHIP 3/2

MONDAY WHIP

Adding in some new HIIT timing of 20 sec work 10 sec rest. Enjou 


3 Rounds Warm Up


20 Reps - DB Straight Leg Dead Lift

10 Reps ES - Single Arm Overhead DB revers lunge 

30 Reps - Jump Squat w/ Step




3 Rounds 

20 Reps - Leg Extension

20 Reps - Medicine Ball Front Squat 



HIIT - 20 sec Work 10 sec Rest - 3 Rounds

(5) Air Squat (2) Jumping Lunges 

Mt Climbers

Low Bent over lunges 




3 Rounds 

20 Reps - Leg Press

30 Reps - Low Side to Side Lunge

10 Reps - SLOW Frog Pumps 

(3 sec up - 3 sec down) 





HIIT - 20 sec Work 10 sec Rest - 3 Rounds

(5) Air Squat (2) Jumping Lunges 

Mt Climbers

Low Bent over Lunges




3 Rounds 

20 Reps - Smith Machine Lunges

10 Reps EL - Stationary Lunges



5 Rounds 

2 Min Run (push it)

30 Reps - Crunches



Text Only

3 ROUNDS WARM UP


20 Reps - DB Straight Leg Dead Lift

10 Reps ES - Single Arm Overhead DB revers lunge 

30 Reps - Jump Squat w/ Step

3 ROUNDS 

20 Reps - Leg Extension

20 Reps - Medicine Ball Front Squat


HIIT - 20 sec Work 10 sec Rest - 3 Rounds

(5) Air Squat (2) Jumping Lunges 

Mt Climbers

Low Bent over lunges 

3 ROUNDS 

20 Reps - Leg Press

30 Reps - Low Side to Side Lunge

10 Reps - SLOW Frog Pumps 

(3 sec up - 3 sec down) 


HIIT - 20 sec Work 10 sec Rest - 3 Rounds

(5) Air Squat (2) Jumping Lunges 

Mt Climbers

Low Bent over lunges 

3 ROUNDS 

20 Reps - Smith Machine Lunges

10 Reps EL - Stationary Lunges

5 ROUNDS 

2 Min Run (push it)

30 Reps - Crunches