Warm up with 10 minutes on the stairs
Complete three times:
10 reps leg press
15 reps each calf, calf raise on leg press machine
10 reps each leg leg extension
10 squats followed by side kick (ten each leg)
5 minutes on the bike
1 minute jump rope
5 minutes bike
2 minutes jump rope
5 minutes bike
3 minutes jump rope
10 minutes bike
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