EMM Fitness

Monday, April 13 - Week 3 of 12
TODAY'S WORKOUT

Day 1 - SQUAT-FOCUSED LEGS + CARDIO

Week 3 - Option 1
1 Treadmill Walk (warm-up)
1x5 min — rest
3.5 mph, 3-5% incline
2 Goblet Squat
3x10-12 60s rest
Wks 1-4 light DB; Wks 5-8 add weight; Wks 9-12 barbell
3 Leg Press
3x12-15 60s rest
Feet shoulder width, full depth
4 Walking Lunges
3x12/leg 45s rest
BW wks 1-4, add DBs wks 5+
5 Leg Extension
3x12-15 45s rest
Squeeze at top, slow lowering
6 Calf Raises (standing)
3x15-20 30s rest
Full stretch at bottom, pause at top
7 Plank Hold
3x30-45s 30s rest
On elbows. Add 5s/week. Cap at 60s.
8 Pool: Lap Swim
1x15-20 min — rest
Easy pace. Active recovery.
LOG THIS SESSION
LOG WEIGHT