LEG WORKOUT
ROUND ONE:
1) LEG EXTENSIONS-50X; GOAL WEIGHT: FEMALES-5 PLATES/MALES-7 PLATES
2) BOX PUSH- 10 YARDS>4 SETS (DOWN & BACK=1)- FEMALES-2 (45#)PLATES/MALES-4 (45#)PLATES
ROUND TWO:
1) LEG EXTENSIONS WITH RED BAND ATTACHED TO MACHINE-50X; GOAL WEIGHT: FEMALES-4 PLATES/MALES-6 PLATES
2) BOX PUSH-10 YARDS>3 SETS (DOWN & BACK=1)-GOAL WEIGHT: FEMALES-2.5 (2-45# +1-25#)PLATES/MALES-5 (45#) PLATES
ROUND THREE:
1) LEG EXTENSIONS WITH BLUE BAND ATTACHED TO MACHINE-50X; GOAL WEIGHT: FEMALES-3 PLATES/MALES-6 PLATES
2) BOX PUSH-10 YARDS>2 SETS (DOWN & BACK=1)- GOAL WEIGHT: FEMALES-3 (45#)PLATES/MALES-6 (45#) PLATES
ROUND FOUR:
1) LEG EXTENSIONS WITH GREEN BAND ATTACHED TO MACHINE-50X; GOAL WEIGHT: FEMALES- 1-2 PLATES/MALES-4-5 PLATES
2) BOX PUSH-10 YARDS>2 SETS (DOWN & BACK=1)- GOAL WEIGHT: FEMALES-3.5 (3-45# + 1-25#) PLATES/MALES-6 (45#)PLATES
CHALLENGE ROUND: BONUS TIME/DO IN THE ORDER LISTED
1) WALKING PLATE LUNGES- 5O STEPS (COUNT EACH STEP AS 1); GOAL WEIGHT: FEMALES- 2-25# PLATES/MALES-2-45# PLATES
2) WALL SIT WITH M.B. BETWEEN YOUR LEGS- 30 SECONDS
3) BAND SQUATS-50X; GOAL WEIGHT: FEMALES: BLUE BAND/MALES: GREEN BAND
**STEP ON BAND AND THEN PLACE BAND OVER THE SHOULDERS/KEEPING YOUR ELBOWS UP
4) WALKING PLATE LUNGES- 75 STEPS (COUNT EACH STEP AS 1); GOAL WEIGHT: SAME AS #1
5) WALL SIT (NO M.B.)- 60 SECONDS
6) BAND SQUATS- 50X; GOAL WEIGHT: FEMALES: GREEN BAND/MALES: BLACK BAND
7) REST 1 MINUTE
8) WALKING PLATE LUNGES- 75 STEPS (COUNT EACH STEP AS 1); GOAL WEIGHT: SAME AS #1
9) WALL SIT WITH M.B. BETWEEN YOUR LEGS- 45 SEC
10) TWO BAND SQUATS- 50X; GOAL WEIGHT: FEMALES: 2-BLUE BANDS/MALES: 2-GREEN BANDS
**EACH FOOT WILL STEP ON A BAND/PLACE THE BAND OVER YOUR SHOULDERS/HOLD ON TO EACH BAND WITH YOUR HANDS
11) WALKING PLATE LUNGES- 100 STEPS (COUNT EACH STEP AS 1); GOAL WEIGHT: SAME AS #1
12) WALL SIT- 90 SECONDS
13) TWO BAND SQUATS-50X; GOAL WEIGHT: FEMALES: 2-GREEN BANDS/MALES: 2-BLACK BANDS
14) COMPLETE! GOOD JOB!