Legs / Glutes / Cardio

Warm Up

Treadmill - 100 calories

Workout

Squat

4x12-7 (take as many warm up sets as needed) | Tempo 1:0:3:1 | 90 second rest

Narrow stance squat

4x12-7 | Tempo 1:1:3:1 | 45 second rest

Leg press

4x12-7 | Tempo 1:1:3:0 | Rest 45 seconds

Leg extension / Single leg squat

3x10/10 | Tempo 1:1:3:0 / 1:0:2:0 | 45 second rest

Lying hamstring curl

4x10-12 | Tempo 1:1:3:0 | 30 second rest

Smith machine SLDL / Standing plate abduction

3x10/10 | Tempo 1:0:3:1 / 1:1:2:0 | 45 second rest

Seated hip adduction

3x12-15 | Tempo 1:1:3:0 | 30 second rest

Cardio

Interval running | 30 seconds at 75% 60 second walk | 30 minute duration

#Legs #glutes