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Lower Body and Cardio Focus

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.