THURSDAY GYM WHIP 5/13
THURSDAY WHiP WORKOUT
Warm Up 3 Rounds
30 Reps - Hamstring Curls (light weight)
5 Reps - Hamstring Curls ( 5 sec up 5 sec down)
3 Rounds
10 Reps EL - Single leg press
10 Reps EL - Weighted Reverse DB Lugnes
10 Reps - Plank Hops ins
3 Rounds
20 Reps - Weighted Front - Kang Squats
20 Reps - Weighted Sumo Squat Double pump to Hop
30 Reps - Butt Kickers
3 Rounds
10 Reps - Heavy Smith Machine Squats
10 Reps ES - Curtsy Lunge
3 Rounds
12 Reps - Laying Hamstring Curls
12 Reps - Sumo Jump Squats
HIIT 2 Rounds
1 Min Spin Bike - 30 Sec slow 30 sec ALL OUT
30 Reps - Medicine Ball Front Squats
(take ball or weights to the bike)
OPTIONAL Core
2 Rounds non stop
20 Reps - Ab Leg Lift
30 Sec - Plank
12 Reps - Hanging Knee Raise
20 Reps - Bicycle Crunches
TEXT ONLY
Warm Up 3 Rounds
30 Reps - Hamstring Curls (light weight)
5 Reps - Hamstring Curls ( 5 sec up 5 sec down)
3 Rounds
10 Reps EL - Single leg press
10 Reps EL - Weighted Reverse DB Lugnes
10 Reps - Plank Hops ins
3 Rounds
20 Reps - Weighted Front - Kang Squats
20 Reps - Weighted Sumo Squat Double pump to Hop
30 Reps - Butt Kickers
3 Rounds
10 Reps - Heavy Smith Machine Squats
10 Reps ES - Curtsy Lunge
3 Rounds
12 Reps - Laying Hamstring Curls
12 Reps - Sumo Jump Squats
HIIT 2 Rounds
1 Min Spin Bike - 30 Sec slow 30 sec ALL OUT
30 Reps - Medicine Ball Front Squats
(take ball or weights to the bike)
Optional Core
2 Rounds non stop
20 Reps - Ab Leg Lift
30 Sec - Plank
12 Reps - Hanging Knee Raise
20 Reps - Bicycle Crunches
