TweetToday starts the first week of he 3rd phase. Week 9 of 12 and then I will figure out where I am going from there. Because I needed to go easier on my joints, this is the workout that was supposed to be done. I did everything but just did jump roping, and jacks, for the high intensity part. Feeling good and starving! I did eat the hunk of bread with butter that came with my large Caesar salad, lol.

Mon: Quads & Calves

Leg Press (shoulder stance) 3 X 15, super-set with Squat Jumps 3 X 15

Single-leg BB Split Squat (each side) 3 X 15 + 1 min jump rope as active rests

Alternating Walking BB Lunges (10 down, 10 back) 3 X 20, super-set with long jumps (10 down, 10 back) 3 X 20

Leg extensions 3 X 20, super-set with lateral bounds (side-to-side single leg hops) 3 X 20

Smith Machine Squats (place a plate under the heels to put an emphasis on the quads) 3 X 30
(I never did these with a weight under my heels and it did feel good. I thought it may put more stress on my knees, but I really focused on form and my quads...knees felt fine)

Standing Calf Raise 3 X 20 + 1 min jump rope as active rests

Calf Press on Leg Machine 3 X 20 + 1 min jump rope as active rests