- Wide stance squat 4 sets of 15 reps

- Dumbbell step ups 4 sets of 15 reps

-Dead lifts 4 sets of 15 reps Super Set w/ 15 box jumps

-Dumbbell sumo squat 4 sets of 15 reps

-Hack squat 4 sets of 15 reps

-Front squats 4 sets of 15 reps Super set with 20 jump squats

-weighted walking lunges 4 sets of 15 reps


30-45 mins on Stepmill


If there is anything listed here that you are unsure of how to do bodybuilding.com is amazing resource and will be able to show you how to do any of these exercises.

Also, if your struggling to complete the workout just lower your reps but don’t ever give up :)


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