I killed myself in the gym yesterday and thought I'd share what I did. Who is ready for a challenge?

Warm up: Cardio on treadmill

0 incline

1 min 4.0 side shuffle

1 min 6.0 run

1 min 4.0 side shuffle

1 min 7.0 run

1 min 4.0 side shuffle

1 min 8.0 run

1 min 4.0 side shuffle

1 min 9.0 run

1 min 4.0 side shuffle

1 min 10.0 run

1 min 4.0 side shuffle

1 min 11.0 run

1 min 4.0 side shuffle

1 min 12.0 run

 

Workout:

CIRCUIT 1- complete 3 exercises then rest 60-90 seconds after all 3, then repeat 2 more times

15 Sumo squats

15 Leg or Hamstring curls

30 Pop squats (good video demo here)

CIRCUIT 2- complete 3 exercises then rest 60-90 seconds after all 3, then repeat 2 more times

15 Leg press (1 leg)

15 Leg press (other leg)

15 reverse lunges (1 leg)

15 reverse lunges (other leg)

30 ice skaters

CIRCUIT 3- complete 3 exercises then rest 60-90 seconds after all 3, then repeat 2 more times

15 Dumbbell deadlifts

15 glute kickbacks (1 leg)

15 glute kickbacks (other leg)

15 squat jumps

CIRCUIT 4- complete 3 exercises then rest 60-90 seconds after all 3, then repeat 2 more times

15 Leg extensions

15 Air squats (squats without weight)

30 jump lunges

Cardio finisher: Cardio on treadmill

0 incline

1 min 5.0 

1 min 6.0 run

1 min 5.0 

1 min 7.0 run

1 min 5.0

1 min 8.0 run

1 min 5.0 

1 min 9.0 run

1 min 5.0 

1 min 10.0 run

1 min 5.0 

1 min 11.0 run

1 min 5.0 

1 min 12.0 run