Indoor Cycling

1 Set

Air Bike

4 Sets x 12 Reps

Leg Raise

4 Sets x 12 Reps

Decline Crunch

4 Sets x 12 Reps

Plank

4 Sets

Dumbbell Side Bend

4 Sets x 12 Reps

Barbell Clean and Jerk

4 Sets x 12 Reps

Alternating Heel Touch

4 Sets x 12 Reps

Decline Bench Leg Raise

4 Sets x 12 Reps

Running

1 Set

Jump Rope

1 Set

Depth Jump Leap

4 Sets x 12 Reps

Treadmill Running

1 Set

Barbell Squat

3 Sets x 12 Reps

Dumbbell Squat

3 Sets x 12 Reps

Jump Squat

3 Sets x 12 Reps

Machine Leg Extension

4 Sets x 12 Reps

Hack Squat

4 Sets x 12 Reps

Dumbbell Plie Squat

4 Sets x 12 Reps

Dumbbell Calf Raise

4 Sets x 12 Reps

Barbell Single-Leg Squat

4 Sets x 12 Reps

Machine Single-Leg Press

4 Sets x 12 Reps

Machine Seated Calf Raise

4 Sets x 12 Reps

Machine Leg Curl (Prone)

4 Sets x 12 Reps

Dumbbell Lunge

4 Sets x 12 Reps

Barbell Clean Deadlift

4 Sets x 12 Reps

Dumbbell Decline Bench Lunge

4 Sets x 12 Reps

Cable Hip Abduction

4 Sets x 12 Reps

Glute Kickback (Kneeling)

4 Sets x 12 Reps

Barbell Hip Thrust

4 Sets x 12 Reps

Machine Single-Leg Press

4 Sets x 12 Reps

Cable Seated Row

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Barbell Curl

4 Sets x 12 Reps

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Machine Fly

4 Sets x 12 Reps

Dumbbell Lateral Raise

4 Sets x 12 Reps

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Barbell Squat

4 Sets x 12 Reps

Machine Leg Extension

4 Sets x 12 Reps

Dumbbell Lunge

4 Sets x 12 Reps

Cable Standing Leg Curl

4 Sets x 12 Reps

Barbell Clean Deadlift

4 Sets x 12 Reps

Dumbbell Plie Squat

4 Sets x 12 Reps

Machine Calf Raise

4 Sets x 12 Reps

Machine Leg Press

4 Sets x 12 Reps