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