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Description

Friday (Lift & cardio)


Exercises

Set 1: 1 round
Jog
Jog
10 minutes

Set 2: 1 round
Squats
Squats
100 reps
Rest
Rest
45 seconds

Set 3: 3 rounds
Jack Jump Tucks
Jack Jump Tucks
15 reps
Rest
Rest
30 seconds

Set 4: 1 round
Hack Squats
Hack Squats
20 reps
Rest
Rest
30 seconds
Hack Squats
Hack Squats
15 reps
Rest
Rest
30 seconds
Hack Squats
Hack Squats
12 reps

Set 5: 1 round
Rest
Rest
2 minutes

Set 6: 1 round
Hack Squats
Hack Squats
10 reps
Hack Squats (50%)
30 reps
Rest
Rest
30 seconds

Set 7: 3 rounds
Warm-Up Leg Press
20 reps
Rest
Rest
30 seconds

Set 8: 1 round
Rest
Rest
1 min 30 secs

Set 9: 4 rounds
Leg Press Strip Set
8 reps
Rest
Rest
30 seconds

Set 10: 1 round
Lunges
Lunges
25 reps
Rest
Rest
30 seconds

Set 11: 3 rounds
Leg Extensions
12 reps
Leg Curls
Leg Curls
12 reps
Bench Barbell Calf Raises
12 reps
Rest
Rest
1 minute

Set 12: 1 round
Lunges
Lunges
25 reps
Squat Jumps
Squat Jumps
25 reps

Set 13: 1 round
Rest
Rest
1 minute

Set 14: 2 rounds
Machine Rope Crunch
12 reps
Hanging Knee Raises
Hanging Knee Raises
12 reps
Jack Knife
Jack Knife
12 reps
Leg Lifts
Leg Lifts
12 reps
Rest
Rest
1 minute

Set 15: 1 round
Bike
Effort: Moderate
Bike
2 minutes

Set 16: 3 rounds
Bike (9)
15 seconds
Bike (4)
30 seconds
Bike (8)
30 seconds
Bike (4)
1 minute
Bike (8)
45 seconds
Bike (4)
1 minute
Bike (6)
1 minute
Bike (4)
1 minute

Set 17: 1 round
Rest
Rest
30 seconds

Set 18: 1 round
Jump Rope (Forward)
Jump Rope (Forward)
5 minutes
Rest
Rest
30 seconds

Set 19: 2 rounds
Jack Jump Tucks
Jack Jump Tucks
20 reps

Set 20: 1 round
Lengthening Stretches
10 minutes


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