THURSDAY GYM 5/6
THURSDAY
LEGS
Warm Up 3 Rounds No Rest
15 Reps - DB Burpee to Press
10 Reps - Air Squats
3 Rounds
20 Reps - Sumo Squat
20 Reps - Weighted low side to side lunge
3x3 Reps - 3 Stage Pulse Squats
(3 pulse 3x narrow, middle, wide)
3 Rounds
10 Reps EL - KB Front Rack Step up
10 Reps EL - Bench Split Lunge (weighted or not)
30 Sec - Toe Taps
3 Rounds
10 Reps EL - DB Walking Lunges
20 Reps - Jumping lunges
10 Reps - Frog Pumps (3 sec up 3 sec squeeze)
3 Rounds
20 Reps - Sump Squat
10 Reps - Sump Jump Squat
10 Reps - Plate Cruches
(use any flat object you can pass back and forth)
HIIT 10 Min
Deadmill 20 Sec Sprint 40 Sec Rest (treadmill is off, you manually push)
OR
Your choice of HIIT!!
TEXT ONLY
Warm Up - Treadmill Incline walk 5 Min
3 Rounds WARM UP
20 Reps - Sumo Squat
20 Reps - Weighted low side to side lunge
3x3 Reps - 3 Stage Pulse Squats
(3 pulse 3x narrow, middle, wide)
3 Rounds
10 Reps EL - KB Front Rack Step up
10 Reps EL - Bench Split Lunge (weighted or not)
30 Sec - Toe Taps
3 Rounds
10 Reps EL - DB Walking Lunges
20 Reps - Jumping lunges
10 Reps - Frog Pumps (3 sec up 3 sec squeeze)
3 Rounds
20 Reps - Sumo Squat
10 Reps - Sump Jump Squat
10 Reps - Plate Cruches
HIIT 10 MIN
Deadmill 20 Sec Sprint 40 Sec Rest
OR
You choice of HIIT!!
