Warm-Up
4 sets of 10 reps every exercise
Choose 45-second wall sits with weight or 25 jump squats between each exercise
Workout
1. Barbell back squat with a 1-second hold at the bottom
2. Walking DB lunges hit knee on the ground
3. Good mornings with a barbell
4. Goblet squats with DB
5. Leg press
6. Bench step-ups with barbell DBs
7. Leg extensions with a 1-second hold at the top
8. Leg curls with a 1-second hold at the top.
Cardio
30 minutes of stairs or 40 minutes uphill walk on the treadmill
