WEDNESDAY WHiP Gym 1/29
WEDNESDAY Whip
This week you will notice the Plyo movements before the weights, we are looking to maximize blood volume in the muscle before we put it inter tension. Lighter weight that usually my be required.
Warm Up
3 Rounds
20 Reps - Cable Crunches
20 Reps - Bicycle Crunches
20 Reps - Leg Lifts
3 Rounds No rest
20 Reps - Jumping Lunges
1 Min - Stationary Bike
3 Rounds
20 Reps - Seat Jumps
10 Reps EL - Weighted Step ups
20 Reps - Reverse Lunge
Treadmill HIIT | 3 Rounds
NO REST
1 Min - Treadmill Run
10 Reps - Plank Hop in
10 Reps - Plank Jacks
.
3 Rounds
10 Reps EL - Knee up Jumping Lunges
5 Reps - Split Step lunge
30 Reps - Jump Rope w/o rope
Treadmill HIIT 2 Round
1:30 Min - Treadmill Run
20 Rep - Mt Climbers
3 rounds
30 Reps - Adductors
30 Reps - Abductors
Text only
WARM UP
3 ROUNDS
20 Reps - Cable Crunches
20 Reps - Bicycle Crunches
20 Reps - Leg Lifts
3 ROUNDS NO REST
20 Reps - Jumping Lunges
1 Min - Stationary Bike
3 ROUNDS
20 Reps - Seat Jumps
10 Reps EL - Weighted Step ups
20 Reps - Reverse Lunge
TREADMILL HIIT | 3 ROUNDS
NO REST
1 Min - Treadmill Run
10 Reps - Plank Hop in
10 Reps - Plank Jacks
3 ROUNDS
10 Reps EL - Knee up Jumping Lunges
5 Reps - Split Step lunge
30 Reps - Jump Rope w/o rope
TREADMILL HIIT 2 ROUND
1:30 Min - Treadmill Run
20 Rep - Mt Climbers
3 ROUNDS
30 Reps - Adductors
30 Reps - Abductors
