Home of the Weekly WHiP

WEDNESDAY WHiP GYM.

WEDNESDAY

HIIT LEGS

Warm Up 

20 Min - Stair Stepper or Treadmill Incline 10%



3 Rounds 

20 Reps - Laying Hamstring Curls 

10 Reps - DB Straight Leg Dead Lift

20 Reps - Low Side to Side Lunge





3 Rounds 

12 Reps - Heels Elevaged Landmine Squats 

20 Reps - Jumping Lunges 

20 Reps - Curtsy Lunges





Treadmill HIIT 

10 Min - 1 Min Run 1 Min Walk 




3 Rounds 

20 Reps - Box Jump Squat

30 Reps - Toe Taps

12 Reps - Air Squat Pause

(5 sec pause)




3 Reps 

12 Reps - Heels Elevated Cannon Ball Squat

30 Sec - 10 sec on 10 sec off MAX Quad Flex

15 Reps - Box Sit Jumps




TEXT ONLY 

Warm Up 

20 Min - Stair Stepper or Treadmill Incline 10%

3 Rounds 

20 Reps - Laying Hamstring Curls 

10 Reps - DB Straight Leg Dead Lift

20 Reps - Low Side to Side Lunge

3 Rounds 

12 Reps - Heels Elevaged Landmine Squats 

20 Reps - Jumping Lunges 

20 Reps - Curtsy Lunges

Treadmill HIIT 

10 Min - 1 Min Run 1 Min Walk 

3 Rounds 

20 Reps - Box Jump Squat

30 Reps - Toe Taps

12 Reps - Air Squat Pause

(5 sec pause)

3 Reps 

12 Reps - Heels Elevated Cannon Ball Squat

30 Sec - 10 sec on 10 sec off MAX Quad Flex

15 Reps - Box Sit Jumps