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Monday WHiP Gym 8/20

MONDAY 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