LBWO

5 minute warm up stairmaster


Dumbbell Squat
3 x 8 x 6kg
Deadlifts
3 x 8 x 6kg

Stationary Lunges
3 x 10 x 6kg
Plié Dumbbell Squat
3 x 8 x 8kg

Standing Calf Raises
3 x 8 x 8kg

Leg Curls
1 x 8 x 20kg
2 x 6 x 25kg
Leg Extensions
3 x 8 x 20kg

Ab crunches
5 x 20


5 minute stretching - lower body


6kg (13.2lb)
8kg (17.6lb)
10kg (22lbs)
15kg (33lbs)
20kg (44lbs)
22.5kg (50lbs)
25kg (55lbs)