Day 1: Quads & Calves
DB Squat | 3 x 10
DB Standing Calf Raise | 3 x 15 Pulsing Knee to Squat | 3 x Burnout
Weight Training
DB Sumo Pulsing Squat | 3 x 10 (each leg) Lying
Single-Leg Raise | 3 x 20 (each leg)
Cardio 10 min - 45 sec sprint/30 sec rest
Day 2: Back & Biceps
DB Hammer Curl | 3 x 10
DB Single Arm Row | 3 x 10 (each arm) DB Delt Fly | 3 x 10
Push Up | 3 x Burnout
DB Bicep Curl | 3 x 10
W Superman | 3 x 12
RB Lat Pulldown | 3 x 12
Ab Circuit
Bicycle Crunch
Hip Dip Plank
Plank