workout; complete entire workout twice:
weighted leg press- 3 sets of ten with a 10 second rest in between each set
weighted calf raises- 3 sets of ten with a 10 second rest (try to do on the same machine as the leg press, if you don't have a leg press machine do weighted squats and calf raises with free weights)
single leg weighted extension (pictured)- 3 sets of ten, 10 sec. rest
hip bridge with leg extension- 3 sets of 20, 10 sec. rest
1:00 plank, :30 side plank each side
Tricep dips- 3 sets 10, 10 sec. rest (to give your legs a break)
REPEAT! try not to take a big break getting back to the leg press machine, shoot for 30 seconds.
Finish up with 10 minutes on the stairs and one mile running (treadmill or outside)
No comments:
Post a Comment