Home of the Weekly WHiP

THURSDAY WHiP GYM 9-13

THURSDAY

LEGS

Warm up 

3 Rounds 

2 Min - Treadmill Run  

100 Meter Row 

(If your treadmills and rowers are not close or it is busy do all the treadmill then move to the rower) 




3 Rounds 

10 Reps - Decline Bench Hamstring Curl

20 Reps - Air Squats 

10 Reps ES - Curtsy Lunge 




3 Rounds

25 Reps - Leg Press

8 Reps EA - Side One Legged Press

(3 Sec down, 3 sec up)

10 Reps - Sumo Jump Squats




HIIT 5 Min

5 Min - Incline Walk 

( 10 Incline 3-4MPH, 1 min you can hold the tread 1 min hands off) 



3 Rounds 

20 Reps - Seated Calf Raises 

10 Reps EL - Reverse DB Lunges 

10 Reps EL - One Legged Jumping Lunges 




3 Rounds

20-15-10-5 Reps - Laying Hamstring Curls 

( Drop Set) 

5 Reps - Machine Hip Thruster 

(Hold at top or contracted 5 Sec)

10 Reps ES - Side Lunge Knee Up 





LISS Cardio 20 Min 

Your choice 






TEXT ONLY 

Warm up 

3 Rounds 

2 Min - Treadmill Run  

100 Meter Row 

(If your treadmills and rowers are not close or it is busy do all the treadmill then move to the rower)



3 Rounds

10 Reps -Decline Bench hamstring curl 

20 Reps - Air Squats 

10 Reps ES - Curtsy Lunge 


3 Rounds

25 Reps - Leg Press

8 Reps EA - Side One Legged Press

(3 Sec down, 3 sec up)

10 Reps - Sumo Jump Squats 

HIIT 5 Min

5 Min - Incline Walk 

( 10 Incline 3-4MPH, 1 min you can hold the tread 1 min hands off) 


3 Rounds 

20 Reps - Seated Calf Raises 

10 Reps EL - Reverse DB Lunges 

10 Reps EL - One Legged Jumping Lunges 


3 Rounds

20-15-10-5 Reps - Laying Hamstring Curls 

( Drop Set) 

5 Reps - Machine Hip Thruster 

(Hold at top or contracted 5 Sec)

10 Reps ES - Side Lunge Knee Up  


LISS Cardio 20 Min 

Your choice