Abduction 3 sets of 15 at 65 lbs.
Adduction 3 sets of 15 at 35 lbs.
Leg Extensions 3 sets of 12 at 50 lbs.
Seated Leg Curl 3 sets of 12 at 40 lbs.
Leg Press 3 sets of 20 at 120 lbs.
Back Extensions 3 sets of 10
Five flights of stairs
20 Kettle ball swings
20 lunges with a medicine ball
Five flights of stairs
20 Kettle ball swings
20 lunges with a medicine ball
Abduction 3 sets of 15 at 65 lbs.
Adduction 3 sets of 15 at 35 lbs.
Leg Extensions 3 sets of 12 at 50 lbs.
Seated Leg Curl 3 sets of 12 at 40 lbs.
Leg Press 3 sets of 20 at 120 lbs.
Back Extensions 3 sets of 10
3 miles on the procore100i
at level 19 for 28 min = 443 calories burned
1 mile on the stairmaster
at level 5 for 50 floors = 110 calories burned
