5 sets
Set 1 20 light reps
Set 2 15 heavier reps
Set 3 12 heavier reps with 3 second slow count on descend each rep
Set 4 10 heavier reps with 3 second slow count on descend and 1 second hold at the bottom of each rep
Set 5 8 reps as heavy as possible
Note: Increase weight each set, follow the s...

4 sets of 12 reps at a sumo stance (wide stance) immediately followed by 12 reps of narrow stance (close feet stance) immediately followed by 12 reps of heels touching stance (toes pointed out) Total of 36 reps
Note: This will target all muscles in the thighs, outer, middle and the inner thigh ar...

3 sets of 20 weighed sit-ups with 2 second slow count on descend each rep
Note: If you are repeating this from prior times, it’s time to increase weight. Rest 90 seconds between sets.

15-20 minute cardio session of your choice
At a comfortable –medium steady pace