MONDAY 

LEGS 

Warm Up 6 Min

1 Min - Incline Walk

1 Min - Reverse Incline Walk 

FOR 6 MIN



3 Sets 

10 Reps - Deadlifts 

20 Reps -Jump Squats 

30 Sec - Plank (squeeze core)





3 Rounds 

20 Reps - Leg Press

15 Reps - Leg Press Calf Raises 

20 Reps - Jumping Lunges 




Treadmill HIIT 3 Rounds 

1:30 Min - Treadmill Run 

20 Reps - Air Squats 



3 Rounds 

10 Reps - Leg extension (hold 5 sec extended and squeeze) 

10 Reps EL - Air Squat Double Pump

30 Reps - Butt Kickers




3 Rounds

12 Reps EL - Smith Machine Step Split Squat

20 Reps - Mt Climbers

12 Reps EL - Donkey Kicks




HIIT 10 Min 


Treadmill 1 min Fast Run 1 Min Walk 

OR 

Your choice of HIIT!!


TEXT ONLY 

3 Sets 

Warm Up 6 Min

1 Min - Incline Walk

1 Min - Reverse Incline Walk 

FOR 6 MIN

3 Sets 

10 Reps - Deadlifts 

20 Reps -Jump Squats 

30 Sec - Plank (squeeze core)

3 Rounds 

20 Reps - Leg Press

15 Reps - Leg Press Calf Raises 

20 Reps - Jumping Lunges 

Treadmill HIIT 3 Rounds 

1:30 Min - Treadmill Run 

20 Reps - Air Squats 

3 Rounds 

10 Reps - Leg extension (hold 5 sec extended) 

10 Reps EL - Air Squat Double Pump

30 Reps - Butt Kickers

3 Rounds

12 Reps EL - Smith Machine Step Split Squat

20 Reps - Mt Climbers

12 Reps EL - Donkey Kicks

HIIT 10 MIN  

Treadmill 1 min Fast Run 1 Min Walk 

OR 

You choice of HIIT!!