Week 1, Day 1: Legs & Core
10 min cardio (X-trainer or rower)
1 sets × 600 secondsBird Dog
1 sets × 5 reps5 each side
Plank
1 sets × 30 secondsSide Plank
2 sets × 15 seconds15 sec each side
Seated Leg Press
3 sets × 12 repsLying Leg Curl
3 sets × 12 repsLeg Extension
3 sets × 12 repsStanding Calve Raise Machine
3 sets × 15 repsCrunch
3 sets × 20 repsPlank
3 sets × 30 seconds
