Build your lower body

Squats: 10, 8, 6, 4, 4

Lunges: 10, 8, 6, 4, 4

Leg Curls: 10, 8, 6, 4, 4

Calf raises: 50, 50, 50, 50, 50

Leg press: 10, 8, 6, 4, 4

Killer workout, loved it.
-Push yourself to the limit this workout
-Increase weight each set
-Get a spot for the squats. This will enable you to go as heavy as possible.

 Girls:
Run 30 minutes

Lunges: 20, 20, 20, 20

Kettlebell Squats: 20, 20, 20, 20

Calf Raises: 50, 50, 50, 50

Run a mile as fast as possible.

Have a good night everyone.