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WAH Friday 11/16

WAH| Legs


Warm Up

2 Rounds 30 Sec Each 10 sec rest between each one

Plank Hops 

V-Ups

Jumping Jacks





3 Rounds 

20 Reps - (Weighted) Walking lunges

20 Reps - DB Straight Leg Dead Lift

20 Reps - Jump Squat




3 Rounds 

15 Reps - Banded Laying Hamstring Curls

15 Reps - Toes Elevated Straight Leg Dead

(use anything sturdy to prop up toes 1-2inches)

50 Reps - Mt. Climbers




3 Rounds HIIT

30 Sec - Jumping Jacks

30 Sec - Low side to side Lunge

20 Reps - Plank Hop ins





3 Rounds 

15 Reps - Split Step Squat

10 Reps - Air Squats w/ Pause at bottom

15 Reps each side - Calf Raise 




LISS 

20 Min Low intensity cardio

-Cardio machine if you have one 

- Run Stairs / Out side walk 

-Dog walk  

TEXT ONLY

Warm Up

2 Rounds 30 Sec Each 10 SEC Rest between each one

Plank Hops 

V-Ups

Jumping Jacks

3 Rounds 

20 Reps - (Weighted) Walking lunges

20 Reps - DB Straight Leg Dead Lift

20 Reps - Jump Squat

3 Rounds 

15 Reps - Banded Laying Hamstring Curls

15 Reps - Toes Elevated Straight Leg Dead

(use anything sturdy to prop up toes 1-2inches)

50 Reps - Mt. Climbers 

3 Rounds HIIT

30 Sec - Jumping Jacks

30 Sec - Low side to side Lunge

20 Reps - Plank Hop ins

3 Rounds 

15 Reps - Split Step Squat

10 Reps - Air Squats w/ Pause at bottom

15 Reps each side - Calf Raise 

LISS 

20 Min Low intensity cardio

-Cardio machine if you have one 

- Run Stairs / Out side walk 

-Dog walk