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
