Treadmill intervals warmup
- incline, 10 for 3 minutes forward
- incline, 10 for 3 minutes backward
20 lbs barbell squats for 20 reps
- combined with arm curls to overhead press. 1 sets 30 seconds rest
30 lbs dumbell lunges forward 10 reps, then 12 box jumps, next perform backward lunges 10 reps 2 sets. 30 seconds rest.
40 lbs dumbell Squats for 12 reps 1 set, combined with step up to balance.
**** Repeat 3-5 times ****
One legged deadlifts with 20 lbs dumbell, 1 set.
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