THURSDAY GYM WHIP 8/8

THURSDAY WHIP ABS & HIIT

We are going to change up the TEMPO today, keep the energy high and push your self. The last two reps of any set should be very difficult, if not increase weight keeping a focus on good form. 

Warm up

10 MIN - Cardio Machine Your Choice 

3 Rounds 

30 Reps - Bosu Ball Crunches

20 Reps - Leg Lifts

10 Reps - Bosu ball Burpee





3 rounds 

15 Reps - Hanging Knee Raise 

(use chinup / dip machine with elbows on pads for variation) 

10 Reps EA - Plank Side to Side



HIIT 4 Rounds

30 Sec - Seated Prisoner Squat Jump 

30 Sec - Sumo Squat Pulse

30 Sec - Sump Squat pulse 




3 Rounds 

20 Reps - Cable Crunches

10 Reps - Reverse Crunch



HIIT 4 Rounds

30 Sec - Seated Prisoner Squat Jump 

30 Sec - Sumo Squat Pulse

30 Sec - Sump Squat pulse 




TEXT ONLY

Warm up 10 MIN - Cardio Machine Your Choice 

3 ROUNDS

30 Reps - Bosu Ball Crunches

20 Reps - Leg Lifts

10 Reps - Bosu ball Burpee

3 ROUNDS

15 Reps - Hanging Knee Raise

(use chinup / dip machine with elbows on pads for variation) 

10 Reps EA - Plank Side to Side

HIIT 4 Rounds

30 Sec - Seated Prisoner Squat Jump 

30 Sec - Sumo Squat Pulse

30 Sec - Sump Squat pulse 

3 ROUNDS 

20 Reps - Cable Crunches

10 Reps - Reverse Crunch

HIIT 4 Rounds

30 Sec - Seated Prisoner Squat Jump 

30 Sec - Sumo Squat Pulse

30 Sec - Sump Squat pulse