Tuesday- Lower Body
5 minutes of cardio
3 Sets of 12-15 Reps. (Body Weight Squats/Front leg Swing/Side Leg Swing)
*Don’t let your knee extend past your toe’s on these squats and try to keep an upright posture
3 Sets of 12-15 Reps. (Leg Press Machine *position yourself so your knee’s do not pass toes in the down position/Calf Raises)
3 Sets of 12-15 Reps. ( single leg extension Machine, alternate legs non stop)
3 Sets of 12-15 Reps. (single leg Hamstring Curl Machine, alternate legs non stop)
3 Sets of 12-15 Reps. (Abductor Machine/Adductor Machine)
Cardio: Treadmill hill interval
Alternate for a total of 30mins. Walk for beginner, jog/run for the experienced.
2 minutes 1.0 incline/1 min 5.0 incline
5 minute walk
3x (15 supermans/25 crunches)
*Supermans – Lie on your stomach. Lift your upper and lower body off the ground by contracting the muscles in the lower back and return to the starting, down position. Do this slowly in a controlled/pulsing motion.