She's Got Legs Workout

I created this workout for a few cousins of mine that wanted to focus on legs.  This workout includes both cardio and strength while incorporating isometric and traditional eccentric/concentric contractions.  Blah, blah, blah...just enjoy!

10 mins cardio (bike)

12 squat lunges right w/ 20lb bar

25 calf raises

12 squat lunges left w/ 20lb bar

25 calf raises 

:30 wall sit

10 mins of cardio (treadmill)

3 sets of 8 leg press (50-95lbs)

3 sets of 12 hip abduction/adduction machine each

Walking lunges with 15lb weights (2 sets of 12)

:30 wall sit

10 mins of Cardio (your choice)

2 sets Single leg ham curl machine 8R, 8L, 8both

3 sets of 8 Leg Extension machine (heavy weight)

:45 wall sit

Isometric Abs

1:00 plank

:50 Russian twist

:40 boat or V-set

:30 side plank

:30 side plank

:20 plank to push up

10 walk down plank, push-up,walk up