Day 3
Legs
Warm Up
1 | Jumping Rope
30 sec / 3 sets
2 |Half Burpees
30 sec / 3 sets
3 | high Knee Taps
30 sec / 3 sets
4 | Squat Holds
30 sec / 3 sets
Workout
5 | Weighted Squats
8-10 reps / 5 sets
6 | Sumo Squats
8 reps / 5 sets
7 | Weighted Close Squats
8-10 reps / 5 sets
8 | Assisted Sissy Squats
max 4 sets
9 | Bodyweight Leg Extensions
max out / 4 sets
10 | Weighted Jumping Squats
8 reps / 4 sets
11 | Weighted Calve Raises
max out / 4 sets
Cool Down
13 | bodyweight Squats
C | R | W – max out 3 sets