Before starting the routine you must perform a pre-heating of 10 or 15 minutes, you can choose the treadmill, the bicycle or the elliptical. Then, you proceed to the stretching of the muscles.

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Let's start!

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Exercise 1:

In the leg extension machine we will perform four series of twelve repetitions, we must use a weight that makes it difficult to complete them. Between each series one minute rests, and at the end of four, three minutes rest.

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Exercise 2:

We will do four sets of twelve repetitions of squats with open bar. We will follow the same mechanism, one minute of rest between each series and three minutes after finishing the 4 corresponding ones.

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Exercise 3:

We will do four sets of twelve repetitions in the 45th press. Remember to use a weight that makes it difficult to complete all 12 movements.
Rest between series: 1 minute.
Rest at the end of the four series: 3 minutes.

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Exercise 4:

Four series of lunges, twelve repetitions per leg.
Rest between series: 1 minute.
Rest at the end of the four series: 3 minutes.

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Exercise 5:

In the adductor machine we will do four sets of twelve repetitions.
Rest between series: 1 minute.
Rest at the end of the four series: 3 minutes.

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Exercise 6:

Finally, four series of fifteen repetitions on the calf machine.
Rest between series: 1 minute.
Rest at the end of the four series: 3 minutes.

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To complete the routine, perform 15 or 20 minutes of cardiovascular exercise and do the muscle extension again.

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I hope you have enjoyed this routine and can do it, any questions you have can leave it in comments.
A hug and a thousand thanks for the support.

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Photographs: Own.
Model: Me.
Say goodbye, Diana.