| Legs / Beine / piernas | ||
| Exercise | Sets | Rep Goal |
| Squat | 3-4 | 10 |
| Lunge | 3-4 | 10 |
| Leg Curl | 3-4 | 10 |
| Lower Back | ||
| Exercise | Sets | Rep Goal |
| Stiff Leg Deadlift | 3-4 | 10 |
| Good Mornings | 3-4 | 10 |
| Calves | ||
| Exercise | Sets | Rep Goal |
| Standing Calf Raise | 3-4 | 10 |
| Abs | ||
| Exercise | Sets | Rep Goal |
| Crunches | 5 | 25 |
20 mnts teatmill / Laufband/ cinta
20 mnts eliptic stepper / eliptica
20 mnts cicle / Fahrrad / bici
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