Legs

Leg Extensions – 2 x 20

Superset:
Squats – 3 x 10
Walking lunges 25 ft down and back – 3 sets

Superset:
Bench step ups – 3 x 10
Straight leg deadlifts – 3 x 8

Superset:
Leg press – 3 x 12
Box jumps – 3 x 8

Superset:
Leg curls – 3 x 10
Single leg romanian dead lift – 3 x 8

Abs

Planks – 30 secs
Hanging knee raises – 8 reps
Hanging leg raises – 8 reps
L sit – 10 secs (or until failure!)