Quad
Hack squat
90 8
90 8
140 6 x6
Leg press 170 20
35 traps
Aerboic stair
All 3 superset
done 4 times
Treadmill level 4 heart rate 140 I was quickly walking and not running
You need to incorparated this
Also onstairmaster level 3 trying jogging for 20 steps evey few minites. Helps keep heartrate up.
