- 5-10 minute cardio warm up
- 15 reps [glute] push back leg extensions (70 lbs. on machine) 4 sets
- 20 squat jumps (no weights) 4 sets
- 12 reps leg press (2 plates) 4 sets
- 20 calf raises (2 plates on leg press) 4 sets)
- 20 dumbbell lunges (10 lbs. each arm) 4 sets
- 12 incline squats (1 plate on machine) 4 sets
- 20 split lunge jumps (no weight) 4 sets
- 8 deadlifts (1 plate) 4 sets
- 15 sumo squats (25 lb. plate) 4 sets
- 12 split squats with dumbbells (10 lbs. each arm) 4 sets
- 12 leg extensions (drop set on machine) 4 sets
- 12 lying leg curls (weight depends on machine) 4 sets
- STRETCH!
I did a little more intense of a workout today, so if you feel it is too much, don't force yourself. You don't want to get hurt. Any questions? Comment, e-mail, share & follow.
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