10 Minutes of Elliptical, Treadmill or Stepper
Using the Gymboss Interval Timer, set the timer for 40 seconds of work, followed by 20 seconds of rest. Do 3-4 sets each (of both left and right leg) exercise in the following order, with NO rest between sets and exercises. The strength portion of this workout should only take 20 minutes for 4 sets of each.
• One-Leg Press Leg Press or Single Leg Squat
(Unse a orange, black or red Bodylastics band, anchored high, for assistance) Max Fitness Members: Use #20 Plate-loaded machine or #23 selectorized machine or bands (in BCx boot camp room)
• Walking Lunges
Use 10lb-20lbs dumbbells for women and 30-40lbs for men
• One-Leg Leg Extension
Max Fitness Members: Use #9 Hammer Strength Leg machine
• One-Leg Dumbbell Straight Leg Dead Lifts
Max Fitness Members: Use Dumbbells or barbells
• Single Leg Curl
Max Fitness Members: Use #10 or #11 Hammer Strength Machines
Cool Down Cardio
Do 10 minutes for a cool down or do 30-45 minutes cardio for fat burning. Doing cardio after your workout will help you burn primarily body fat.