Thursday HIIT GYM 7/1
Thursday Legs
This will be the 2nd leg day of the week and focused on glute and hams, focus on the muscle you are working not just the movement.
Warm up
5 Min - Stationary Bike
(increase resistance every min)
3 Rounds
40 Reps - Hamstring Curls (lighter weight)
20 Reps - Wide Stance Straight Leg Dead Lift
20 sec - Max Quad Flex
(Seated on a bench or on the floor flex and squeeze)
.
Treadmill HIit 2 Rounds
1 Min Walk 1 min RUN - Treadmill 8% Incline
20 Reps - Low Side to Side Lunge
3 Rounds
10 Reps - Smith Machine Squat
(Last two reps should be hard, keep good form)
10 Reps - Hamstring Ball Rollin
20 Reps - Ball Crunches
Spin bike HIIT
2 Min - Spin Bike
(30 sec FAST 30 sec SLOW)
20 Reps - Jump Tap Squat
3 Rounds
20 Reps - BB Hip Thrusts
10 Reps - Donkey Kicks
20 Reps - Air Squats
1 Mile Run
TEXT ONLY
WARM UP
5 Min - Stationary Bike
(increase resistance every min)
3 ROUNDS
40 Reps - Hamstring Curls (lighter weight)
20 Reps - Wide Stance Straight Leg Dead Lift
20 sec - Max Quad Flex
(Seated on a bench or on the floor flex and squeeze)
TREADMILL HIIT 2 ROUNDS
1 Min Walk 1 min RUN - Treadmill 8% Incline
20 Reps - Low Side to Side Lunge
3 ROUNDS
10 Reps - Smith Machine Squat
(Last two reps should be hard, keep good form)
10 Reps - Hamstring Ball Rollin
20 Reps - Ball Crunches
SPIN BIKE HIIT
2 Min - Spin Bike
(30 sec FAST 30 sec SLOW)
20 Reps - Jump Tap Squat
3 ROUNDS
20 Reps - BB Hip Thrusts
10 Reps - Donkey Kicks
20 Reps - Air Squats