30 minutes cardio + Legs

Weighted Step-Up

30 minute cardio

Legs (7 set x 30/15/8/4/4/8/15 reps)
Weighted Step-Ups (each leg)
Rear Lunge (12 reps each leg)
Leg Press
Forward Lunge (12 reps each leg)
Leg Extensions
BW Squats (15 reps)
Leg Curl
BW Squats (15 reps)
Weighted Knee-ups on Flatbench (10 reps)