MONDAY WHiP GYM 9/16
MONDAY
WHiP GYM LEGS
Warm Up 2 Rounds
20 Reps - Box Sit Jumps
20 Reps EL - Bench Split Lunge
(Quick movements)
10 Reps ES - Cross Body Romanian Deadlift
3 Rounds
20 Reps - Reverse Crunch
10 Reps EL - Smith Machine Step Split Squat
20 Reps - Jumping Lunges
30 Reps - Air Squat Double Pump
HIIT 2 Rounds NO REST
20 SEC - Deadmill (treadmill is off, push with max effort)
30 Reps - Mt Climbers
20 Reps - Curtsy Lunges
3 Rounds
20 Reps UP - 2 up 1 Down Leg Extensions
15 Reps EL - Machine Glute Kickbacks
(it may feel awkward at first, lower weight if needed)
10 Reps EL - Donkey Rockers
3 Rounds
10 Reps - Leg Press
**(Press with heels, 3 sec down 3 sec up)**
10 Reps - Air Squats
Text Only VERSION BELOW!!
Warm Up 2 Rounds
20 Reps - Box Sit Jumps
20 Reps EL - Bench Split Lunge
(Quick movements)
10 Reps ES - Cross Body Romanian Deadlift
3 Rounds
20 Reps - Reverse Crunch
10 Reps EL - Smith Machine Step Split Squat
20 Reps - Jumping Lunges
30 Reps - Air Squat Double Pump
HIIT 2 Rounds No Rest
1 Min - Treadmill Run (challenge your speed)
30 Reps - Mt Climbers
20 Reps - Curtsy Lunges
3 Rounds
20 Reps UP - 2 up 1 Down Leg Extensions
15 Reps EL - Machine Glute Kickbacks
(it may feel awkward at first, lower weight if needed)
10 Reps EL - Donkey Rockers
3 Rounds
10 Reps - Leg Press
**(Press with heels, 3 sec down 3 sec up)**
10 Reps - Air Squats
