Endurance—Strength—Balance
Warm up
Treadmill
5 min walk – 4.0 mph
Interval
1 min run – 7.0mph
1.5 min walk – 4.0mph
Alternating 15 min in duration
Walking Lunges
Set One
12 reps down – 12 reps back
Set Two
BW progression lunge
(Each time you do the same leg, increase your pulses by 1 rep until you build to #10.)
Sets Three and Four
You will challenge yourself by adding dumbbells for resistance.
(Pick a weight you can get all repetitions in; be sure to challenge yourself.)
Standing Dumbbell Squat/Leg Extension Combo
Dumbbell Squat
Set One
20 reps (pick a weight that will challenge you) immediately followed by leg extension
Set Two
20 reps go up 20 lbs
Set Three
20 reps go up 15 lbs
Leg Extension
Set One
20 reps challenging weight
Set Two
20 reps go up 10 lbs
Set Three
20 reps go up 10 lbs
Treadmill Blast—5 min run – 7.5 mph
Bench Lunge/Leg Curl Combo
Bench Lunge
Set One
10 reps per leg (with as heavy a weight that you are comfortable with) immediately followed by leg curl
Set Two
15 reps per leg (adjust weight accordingly to finish reps)
Set Three
20 reps per leg (adjust weight accordingly to finish reps)
Lying or Seated Leg Curl
Set One
15 reps with a weight that challenges you to finish the last rep
Set Two
20 reps (adjust weight accordingly to finish reps)
Set Three
25 reps (adjust weight accordingly to finish reps)
For a truly healthy approach, follow this leg blast with a warm down.
Exercise bike 10 min spin, followed by some light leg stretching—this will flush the lactic acid and help elongate the heavily contracted muscle tissue.
About the Author: Scott Williams
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