Thursday- lower body

10 minutes biking to warm up
Three times:
1 minute walking squat; wide leg (30 seconds front, 30 seconds back)
- in a wide legged stance, squat as low as you can. Holding that position, walk forward for 30 seconds taking small steps. After 30 seconds, walk backwards in that same position (without coming up in between) and walk for 30 more seconds. 
20 squat jumps
- with legs shoulder length apart, squat down to a 90 degree angle. when you come back up, shoot up and jump off the ground. Land as softly as you can on your toes. 
20 lunges each leg- back leg elevated
- using a chair or bench, place the ball of your back foot on top of it. Lunge with the other leg. Go as low as you can, but don't let your knee go over your toe. Go slow. 
20 each leg single leg extensions
- either on a machine or with a band, hold your quad steady and extend your leg at the knee pulling the weight outwards. 


Finish up with 15 minutes on the stairs and 15 minutes on the treadmill.