THURSDAY WHiP GYM 10/15
THURSDAY
GLUTES & HAMS
Warm Up
5 min - Treadmill Incline Walk
3 Rounds
12 Reps EL - Side One Legged Press
20 Reps - Jump Squat
20 Reps - Mt Climber
Spin Bike HIIT 2 Rounds
2 Min - 20 Sec ALL OUT 40 Sec Steady Pace
10 Reps EL - One Legged Hip Ups
3 Rounds
15 Reps - Reverse hack Squat Machine Straight Leg
15 Reps - Wide Stance Straight Leg Dead
10 Reps - Sumo Jump Squat
3 Rounds
10 Reps EL - Standing Hamstring Curls
10 Reps EL - Curtsy Lunges
15 Reps - Weighted Jump Squats
Spin Bike HIIT
2 Min - 20 Sec ALL OUT 40 Sec Steady Pace
10 Reps - Burpee
3 Rounds
10 Reps - Medicine Ball Front Squat
10 Reps EL - Reverse Lunges
20 Reps - Banded Through Legs Straight Deads
HIIT Cardio
5 Min-
1 Min- Spin Bike 20 sec all out 40 sec steady pace
TEXT ONLY
Warm Up
5 min - Treadmill Incline Walk
3 Rounds
12 Reps EL - Side One Legged Press
20 Reps - Jump Squat
20 Reps - Mt Climber
Spin Bike HIIT 2 Rounds
2 Min - 20 Sec ALL OUT 40 Sec Steady Pace
10 Reps EL - One Legged Hip Ups
3 Rounds
15 Reps - Reverse hack Squat Machine Straight Leg
15 Reps - Wide Stance Straight Leg Dead
10 Reps - Sumo Jump Squat
3 Rounds
10 Reps EL - Standing Hamstring Curls
10 Reps EL - Curtsy Lunges
15 Reps - Weighted Jump Squats
Spin Bike HIIT
2 Min - 20 Sec ALL OUT 40 Sec Steady Pace
10 Reps - Burpee
3 Rounds
10 Reps - Medicine Ball Front Squat
10 Reps EL - Reverse Lunges
20 Reps - Banded Through Legs Straight Deads
HIIT Cardio
5 Min-
1 Min- Spin Bike 20 sec all out 40 sec steady pace