Home of the Weekly WHiP

Thursday WHiP Gym 10/4

THURSDAY Whip.  

Warm Up 

3 Rounds 

20 Reps - Crunches 

20 Reps - Flutte kicks

20 Reps - Leg Lifts 

10 Reps - Plank Hop Ins 





Treadmill 

.5 Mile run


3 Rounds 


20 Reps EL - Single Leg Press

10 Reps EL - Front to Back Lunge (front to back is 1 rep)

20 Reps - Jumping Jacks 






3 Rounds 

30 Reps - Close Stance Leg Press

20 Reps - Air Squat

20 Reps - Low Side to Side Lunge

(KEEP YOUR STUFF AT THE PRESS MACINE TO HOLD IT IF YOUCAN)




Treadmill HIIT | 2 Rounds

2 min - Reverse  Incline walk (stay low and press through heels)

20 Reps EL - Split Step Lunge ( back foot can be off treadmill) 

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3 Rounds 

40 Reps - Leg Press (light weight)

10 Reps - Jump Squats 

15 Reps - Glute Bridge (quicker movement max flex at top)





3 Rounds 

10 Reps EL - Leg Extension (Back and forth between legs no rest)

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

.5 Mile Run 

3 ROUNDS 

20 Reps EL - Single Leg Press

10 Reps EL - Front to Back Lunge (front to back is 1 rep)

20 Reps - Jumping Jacks 

3 ROUNDS 

30 Reps - Close Stance Leg Press

20 Reps - Air Squat

20 Reps - Low Side to Side Lunge

(KEEP YOUR STUFF AT THE PRESS MACINE TO HOLD IT IF YOUCAN)

TREADMILL HIIT | 2 ROUNDS

2 min - Reverse  Incline walk (stay low and press through heels)

20 Reps EL - Split Step Lunge ( back foot can be off treadmill) 

3 ROUNDS 

40 Reps - Leg Press (light weight)

10 Reps - Jump Squats 

15 Reps - Glute Bridge (quicker movement max flex at top)

3 ROUNDS 

10 Reps EL - Leg Extension (Back and forth between legs no rest)

TREADMILL RUN 

.5 Mile - Treadmill Run