THURSDAY GYM WHiP 7/29
THURSDAY
Legs
Warm Up / Mobility 2 Rounds
20 Reps - Flutter Kicks
8 Reps EL - Romanian Cross body Dead Lift
10 Reps EL - Cursty Lunge
2 Rounds
2 Min Run
20 Reps - Bicycle Crunches
3 Rounds
10 Reps - Leg Extension
(3 sec up 3 sec down)
20 Reps - Jumping Lunges
Treadmill HIIT 2 Rounds
2 Min - FAST HIGH Incline Treadmill Walk
(10 plus incline 3-5 mph, do not hold on with hands)
20 Reps - Jump Squat
3 Rounds
12 Reps - Hack Squat
(3 sec down, Keep knees straight, do not let them fall inwards)
10 Reps EL - DB Walking Lunges
20 Reps - Mt Climbers
Treadmill HIIT 2 Rounds
2 Min - Treadmill RUN
40 Sec - Max Quad Flex
(Hold 10 sec, Relax 10 Sec)
3 Rounds
12 Reps - Smith Machine Squat
(Push the weight, make the last to very hard)
12 Reps - Glute Bridge
20 Reps EL - Standing Calf Raise
Optional 20 Min LISS
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Warm Up / Mobility 2 Rounds
20 Reps - Flutter Kicks
8 Reps EL - Romanian Cross body Dead Lift
10 Reps EL - Cursty Lunge
2 Rounds
2 Min Run
20 Reps - Bicycle Crunches
3 Rounds
10 Reps - Leg Extension
(3 sec up 3 sec down)
20 Reps - Jumping Lunges
Treadmill HIIT 2 Rounds
2 Min - FAST HIGH Incline Treadmill Walk
(10 plus incline 3-5 mph, do not hold on with hands)
20 Reps - Jump Squat
3 Rounds
12 Reps - Hack Squat
(3 sec down, Keep knees straight, do not let them fall inwards)
10 Reps EL - DB Walking Lunges
20 Reps - Mt Climbers
Treadmill HIIT 2 Rounds
2 Min - Treadmill RUN
40 Sec - Max Quad Flex
(Hold 10 sec, Relax 10 Sec)
3 Rounds
12 Reps - Smith Machine Squat
(Push the weight, make the last to very hard)
12 Reps - Glute Bridge
20 Reps EL - Standing Calf Raise