Home of the Weekly WHiP

Monday WHiP Gym a.

MONDAY Whip

This week is going to be focused on volume, high reps with slow and controlled movements.  

Warm Up 

3 Rounds 

20 Reps - Crunches 

20 Reps - Flutte kicks

20 Reps - Leg Lifts 

10 Reps - Plank Hop Ins 





3 Rounds 


40 Reps - Leg Extension

5 Reps - Leg Extension (5 sec up 5 sec down) 

20 Reps - Jumping Jacks 






3 Rounds 

40 Reps - Smith Machine Squat (light weight) 

5 Reps - Glute Bridge (5 sec hold and squeeze at top) 

20 Reps - Low Side to Side Lunge




Treadmill HIIT | 3 Rounds

2 min - Treadmill Walk 15% Incline (no hands) 

20 Reps - Air Squats 

10 Reps - Jump Squats 

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3 Rounds 

40 Reps - Leg Press (light weight)

5 Reps - DB Dead Lift (5 sec down 5 sec up) 

20 Reps - Jumping Lunges 




Treadmill Run 

.5 Mile - Treadmill Run 



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WARM UP 

3 ROUNDS 

20 Reps - Crunches 

20 Reps - Flutte kicks

20 Reps - Leg Lifts 

10 Reps - Plank Hop Ins

TREADMILL HIIT

3 Rounds 

2 Min - Treadmill Run 5% Incline

10 Reps - DB Front Squat to Weighted Jack

10 Reps EL - Single Arm Overhead Reverse Lunge 

(take dumbbell to treadmill and do your work by treadmill to relieve the back and forth) 

3 ROUNDS 

20 Reps - Heels Elevated Landmine Squats

20 Reps - Glute Bridge

20 Reps - Low Side to Side Lunge

TREADMILL HIIT | 3 ROUNDS

2 min - Treadmill Run 5% Incline 

20 Reps EL - Split Step Lunge 

(you can use treadmill as step) 

20 Reps - Jump Squats 

3 ROUNDS 

20 Reps EL - Single Leg Press 

20 Reps EL - Donkey Kick Rockers 

20 Reps - Jumping Lunges 

TREADMILL HIIT 3 ROUNDS 

3 Min - Treadmill Run 

20 Reps - Air Squats