30 minutes cardio + Quads/Calves

Single Leg Extension                 (4 sets x 15 reps (each leg))
Squat                                             (4 sets x 6-10 reps)
Smith Machine Sumo Squat                   (4 sets x 8-10 reps)
Leg Press                                      (3 sets x 10 reps)
Leg Press (**Rest-Pause)          (2 sets x *10/4/2 reps heavy)
Leg Extension (**Rest-Pause) (3 sets x *10/4/2 reps heavy)
Leg Press Calf Raise                       (4 sets x 20 reps)
Standing Calf Raise                   (4 sets x 20 reps)

Barbell below parallel squat (finish)

 

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Slow and Steady Strength Workout

Do each exercise for 45 seconds, resting 15 seconds between exercises. At the end of each round, rest 60-90 seconds. Beginners: Do 2-3 rounds Advanced: Do 3-5 rounds

Additional exercises: (4-5 sets)
Jumping Jacks (100 reps)
Ab Crunch (50 reps)
Oblique Side Bends (50 reps)