Goal: Strengthen the lower body muscles, including quads, hamstrings, and calves, combined with cardiovascular work for endurance.
Cardio Warm-Up (Optional):
- 5-10 minutes of stair climbing or a quick jog to increase heart rate and warm up the legs.
Leg Press:
- Sit in a leg press machine, pressing the weight away using your legs.
- Equipment: Leg Press Machine.
- Sets/Reps: 3 sets of 10 reps.
Hamstring Curls:
- Lie face down in a leg curl machine, curling your heels towards your buttocks.
- Equipment: Leg Curl Machine.
- Sets/Reps: 3 sets of 12 reps.
Walking Lunges:
- Step forward into a lunge and alternate legs, walking forward.
- Equipment: Dumbbells (optional for added resistance).
- Sets/Reps: 3 sets of 10 reps per leg.
Outdoor Cardio Activity (Optional):
- 20-30 minutes of an outdoor activity like cycling or a brisk walk in a park.
This session, including the optional cardio, is designed to fit into a 30-45 minute window. Adjust the intensity and weights as per your comfort.
