Leg day!!

Today's Workout

Start off with a 1 mile run at your own pace then head into the gym room with 2 dumbbells of  comfortable weight (I will use 10 lb dumbbells) I recommend 10, 12.5, 15, 17.5, or 20 lb weights, depending on your weight, size, and fitness goals.

Gym room:
Free hand jump squat 
     - 2 sets of 15 reps
Plie dumbbell squat (make sure you are pushing off of heels)   
     - 2 sets of 20 reps
Lunges across the room while holding one dumbbell in each hand (you can place on shoulders)
     - 2 sets of 20 lunges
Stiff-legged dumbbell dead lifts (slight bend on the knee, weight on heels) bring dumbbells to ankles or until you feel a strech
     - 2 sets of 15 reps

Make sure to give yourself 30-60 seconds of resting time after every set

Weight room:
Laying leg hamstring curls
     - 2 sets of 15 reps
Leg Press Machine
     - 2 sets of 15 reps
Standing calf raises with weight
     - 2 sets of 15 reps

End it with 5 minutes on the stair master or 15 minutes in the Sauna