20 minutes cardio + Legs/Calves/Abs

Single Leg Step-up (4 sets x 15 reps each leg)
Hack Squat (4 sets x 6-10 reps)
Smith Machine Sumo Squat (4 sets x 10 reps)
Leg Press (3 sets x 25 reps)
Single Leg DB Deadlift (4 sets x 12 reps each side)
Lying Side Leg Lifts (1 sets x 50 reps each leg)
Standing Calf Raise (4 sets x 25 reps)
Glute Kickbacks on flat bench (1 sets x 50 reps each side)

Glute Kickbacks on flat bench

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