legs and abs

warmup: cardio 5min
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leg extensions with hanging leg swings
1. 25 extensions/15 swings
2. 10 extensions/12 swings
3. 8 extensions/12 swings
4. 6 extensions/10 swings
5. 4+ hold extensions/10 swings
6. 3 holds extensions/8 swings
7. 20 extensions/8 swings
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leg curls standing with arm swings
1. 10 each curls/ 15 swings
2. 8 each curls/ 15 swings
3. 6 each curls/ 15 swings
4. 4+ hold each curls/ 15 swings
5. 3 holds each curls/ 15 swings
6. 15 each curls/ 15 swings
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calf raises 300
crunches 300