60 minutes cardio + Lower Body Session

Weighted Step / Squat Machine

  • 4 sets x 10 reps each leg, resting 90 seconds between each set.

Smith Machine Parallel Leg Press (no less than 50 lbs)

  • 3 sets x 10 reps single leg/20 reps both legs = 1 set. Rest 90 seconds between each set.

DB Reverse Leg Lift w/ Glute Squeeze

  • 3 sets x 12 reps.
  • After each set, do a 30-second set without DB, then rest 90 seconds.

Body Weight Squat

  • 4 sets x 25 reps. Rest 60 seconds.

Body Weight Calf Raise

  • 4 sets x 20 reps.
  • Rest 2 minutes between each set.

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