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Thursday HIIT GYM 8/9

Thursday Legs

This will be the 2nd leg day of the week and focused on glute and hams, focus on the muscle you are working not just the movement.


Warm up 

5 Min - Stationary Bike

(increase resistance every min) 


3 Rounds 

40 Reps - Hamstring Curls (lighter weight)

20 Reps - Wide Stance Straight Leg Dead Lift

20 sec - Max Quad Flex

(Seated on a bench or on the floor flex and squeeze)

.



Treadmill HIit 2 Rounds 

1 Min Walk 1 min RUN - Treadmill 8% Incline 

20 Reps - Low Side to Side Lunge 



3 Rounds 

10 Reps - Smith Machine Squat

(Last two reps should be hard, keep good form)

10 Reps - Hamstring Ball Rollin

20 Reps - Ball Crunches 




Spin bike HIIT 

2 Min - Spin Bike

(30 sec FAST 30 sec SLOW)

20 Reps - Jump Tap Squat 



3 Rounds 

20 Reps - BB Hip Thrusts

10 Reps - Donkey Kicks

20 Reps - Air Squats 





1 Mile Run 


TEXT ONLY

WARM UP 

5 Min - Stationary Bike

(increase resistance every min) 

3 ROUNDS 

40 Reps - Hamstring Curls (lighter weight)

20 Reps - Wide Stance Straight Leg Dead Lift

20 sec - Max Quad Flex

(Seated on a bench or on the floor flex and squeeze)

TREADMILL HIIT 2 ROUNDS 

1 Min Walk 1 min RUN - Treadmill 8% Incline 

20 Reps - Low Side to Side Lunge 

3 ROUNDS 

10 Reps - Smith Machine Squat

(Last two reps should be hard, keep good form)

10 Reps - Hamstring Ball Rollin

20 Reps - Ball Crunches 

SPIN BIKE HIIT 

2 Min - Spin Bike

(30 sec FAST 30 sec SLOW)

20 Reps - Jump Tap Squat 

3 ROUNDS 

20 Reps - BB Hip Thrusts

10 Reps - Donkey Kicks

20 Reps - Air Squats 

1 MILE RUN