MONDAY WHiP GYM 6/3

MONDAY    

Warm up 

3 Rounds 

2 Min - Treadmill Run  

100 Meter Row 

(If your treadmills and rowers are not close or it is busy do all the treadmill then move to the rower) 




3 Rounds

40-30-20-10 Reps - Double Leg Extension

(Drop Set) 

20 Reps - Air Squats 

20 Reps - Curtsy Lunges 





3 Rounds

25 Reps - Leg Press

8 Reps EA - Side One Legged Press

(3 Sec down, 3 sec up)

10 Reps - Sumo Jump Squats




HIIT 5 Min

5 Min - Incline Walk 

( 10 Incline 3-4MPH, 1 min you can hold the tread 1 min hands off) 



3 Rounds 

20 Reps - Seated Calf Raises 

10 Reps EL - Bench Slit Lunge / weighted 

10 Reps EL - One Legged Jumping Lunges 




3 Rounds

20-15-10-5 Reps - Laying Hamstring Curls 

( Do 20 drop weight do 15 drop weight 10 and so on = 1 set

5 Reps - Machine Hip Thruster 

(Hold and Squeeze at top or contracted 5 Sec)

10 Reps ES - Side Lunge Knee Up 





LISS Cardio 20 Min 

Your choice 






TEXT ONLY 

Warm up 

3 Rounds 

2 Min - Treadmill Run  

100 Meter Row 

(If your treadmills and rowers are not close or it is busy do all the treadmill then move to the rower)



3 Rounds

40-30-20-10 Reps - Double Leg Extension

(Do 40 drop weight do 30 drop weight do 20 then 10 for 1 set) 

20 Reps - Air Squats 

20 Reps - Curtsy Lunges 


3 Rounds

25 Reps - Leg Press

8 Reps EA - Side One Legged Press

(3 Sec down, 3 sec up)

10 Reps - Sumo Jump Squats 

HIIT 5 Min

5 Min - Incline Walk 

( 10 Incline 3-4MPH, 1 min you can hold the tread 1 min hands off) 


3 Rounds 

20 Reps - Seated Calf Raises 

10 Reps EL - Bench Split Lunge / Weighted 

10 Reps EL - One Legged Jumping Lunges 


3 Rounds

20-15-10-5 Reps - Laying Hamstring Curls 

( Drop Set) 

5 Reps - Machine Hip Thruster 

(Hold at top or contracted 5 Sec)

10 Reps ES - Side Lunge Knee Up  


LISS Cardio 20 Min 

Your choice