20 minutes cardio + Legs/Calves/Abs

Bench Step-Up

Bench Step-up (4 sets x 12 reps each leg)
Bodyweight Squat (4 sets x 6-10 reps)
Smith Machine Squat (4 sets x 8-10 reps)
Lying Leg Curl (4 sets x 12 reps)
Leg Press (4 sets x 6 reps heavy)
Single Leg DB Deadlift (4 sets x 12 reps each leg)
Lying Side Leg Lifts (2 sets x 50 reps)
Standing Calf Raise (4 sets x 50 reps)
Alt Hand to Toe Touch Crunch (4 sets x 15 reps each side)
Walking Lunge (3 sets x 15 reps each leg)


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