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