Cardio:
Treadmill:
15 sec. high intensity exercise
60 sec. "rest" low intensity exercise
repeat 10 times, followed by 15 second high intensity BLAST.
total: 14min
Elliptical:
15min level 8+
Legs:
Quads: squats (barbell full)
barbell side split squat
dumbbell lunges (standing)
Hamstrings: ball leg curl
box jumps
hamstring curls
Calves: seated calf raise
calf press
Glutes: glute kickbacks
kneeling jump squats
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