*This is NOT a circuit. Do each movement in its entirety, then move on to next exercise. Traditional strength training today.
1.) Barbell back squat 4 sets x 10 reps
*select a weight that challenges you. Begin with a 45 pound bar. Add weight on following sets (If you can). If bar is adequate then stick with that.
2.) Walking lunges 10 lunges down, then 10 lunges back. Use two 15 pound dumbbells
3 sets x 20 total steps
3.) Side dumbbell raises 15 reps with 8 pound dumbbells
...immediately followed by:
15 overhead dumbbell presses with 10 pound dumbbells
3 total rounds
4.) Leg curl machine: 3 sets of 20 reps as heavy as you can
5.) Leg extension machine: 3 sets of 20 reps as heavy as you can
6.) Glute bridges: 15lb. dumbbell resting on hips. 3 sets x 20 reps
7.) 30 minutes cardio of your choice.