WEDNESDAY WHiP GYM 2/5

WEDNESDAY WHIP
Warm Up 3 Rounds
10 Reps EL - Front to Back Lunges
(each front to back in 1 rep)
10 Reps ES - DB Twist
10 Reps ES - Straight Arm Plank to Side Plank
HIIT 2 Rounds (grab a bench and timer)
30 Sec - Bent over jumping lunge
30 Sec - Goblet hold Duck Walk
30 Sec - 3 Bench Hop over 1 burpee
15 Reps EL - Explosive Single leg hip thrust
3 Rounds
12 Reps - Heels Elevated Double Pump Squat
10 Reps ES - Single Arm Overhead Reverse Lunge
20 Reps - Sumo Jump Squat
Spin Bike HIIT 2 Rounds
1 Min - Spin Bike 20 Sec ALL OUT 40 Sec slow
20 Reps - Bicycle Crunches
3 Rounds
12 Reps EL - Single Leg Press
(4 sec down 1 sec up)
20 Reps - Sled Calf raises
(Keep knees together and press through your big toes)
20 Reps - Low Side to Side Lunge
Incline Treadmill HIIT 1 Round
3 Min - 10% or Higher Incline Treadmill Walk
(30 sec HOLD ON 30 sec NO HOLD)
50 Reps - Seated Calf Raises
(take as much time as you need)
3 Rounds
20 Reps EL - Single Leg Extension
10 Reps EL - One Legged Dead Lift
20 Reps - Air Squats
LISS Your Choice 20 Min
Keep heart rate up should be slightly uncomfortable and you should be sweating ;)
TEXT ONLY
Warm Up 3 Rounds
10 Reps EL - Front to Back Lunges
(each front to back in 1 rep)
10 Reps ES - DB Twist
10 Reps ES - Straight Arm Plank to Side Plank
HIIT 2 Rounds (grab a bench and timer)
30 Sec - Bent over jumping lunge
30 Sec - Goblet hold Duck Walk
30 Sec - 3 Bench Hop over 1 burpee
15 Reps EL - Explosive Single leg hip thrust
3 Rounds
12 Reps - Heels Elevated Double Pump Squat
10 Reps ES - Single Arm Overhead Reverse Lunge
20 Reps - Sumo Jump Squat
Spin Bike HIIT 2 Rounds
1 Min - Spin Bike 20 Sec ALL OUT 40 Sec slow
20 Reps - Bicycle Crunches
3 Rounds
12 Reps EL - Single Leg Press
(4 sec down 1 sec up)
20 Reps - Sled Calf raises
(Keep knees together and press through your big toes)
20 Reps - Low Side to Side Lunge
Incline Treadmill HIIT 1 Round
3 Min - 10% or Greater Incline Treadmill Walk
(30 sec HOLD ON 30 sec NO HOLD)
50 Reps - Seated Calf Raises
(take as much time as you need)
3 Rounds
20 Reps EL - Single Leg Extension
10 Reps EL - One Legged Dead Lift
20 Reps - Air Squats
LISS Your Choice 20 Min
Keep heart rate up should be slightly uncomfortable and you should be sweating ;)