I liked this workout because I was able to keep my heart rate between 55-80% mhr for the duration.  Enjoy.

Warm Up:  Hill interval
Speed 3.5 mph (constant)
1 min. 3.5 incline
3 min 6.0 incline
1 min 9.0 incline
1 min 12.0 incline
1 min 15.0 incline

(repeat)

Lift:  Superset 3 sets, 20 reps, 30 sec rest between sets
Glut Kickback
Stiff leg deadlift

Cardio interval: Hills
Speed 3.5 mph constant
1 min 4.0 incline
45 sec. 14.0 incline
1 min 7 incline

(repeat interval 4 times)

Lift: Superset 3 sets, 20 reps, 30 sec rest between sets
Ham curl
Leg extension

Cardio interval: (see above)

Lift:  Superset 3 sets, 20 reps, 30 sec rest between sets
Adduction
Squat

Cardio interval: (see above)

Abs: 2 sets, 30 reps, 45 sec between sets
Plank (1 min)
Crunch
Knee ups

1. Back/Biceps
2. Leg Day
3. Shoulders/Triceps
4. Shoulders
5. Week 13 Day 14 “Light Legs”

Tags: Jordana Kagan, legs, update, workout

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