1 mile walk or run
Normal set
Smith machine squat
4 sets 15-20 reps
10 burpees after each set
Normal set
Leg extension
3 sets 10-15 sets
10 burpees after each set
Normal set
Seated leg curl
3 sets 15 reps
10 burpees after each set
Normal set
Machine standing calf raise
4 sets 12 reps
