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