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Cardio and Legs Part of the Lose Fat and Build Muscle program. This workout has never been performed.

Exercise Routine

	Running Running/jogging, whether competitively or for recreation, is one of the most popular...Running/jogging, whether competitively or for recreation, is one of the most popular cardiovascular activities. Running has many health benefits including reduced stress, a stronger heart, and lowered blood pressure. (less) Routine: Time: 00:25:00
	Leg Press Sitting on a leg press machine, position your feet together against the crosspiece about...Sitting on a leg press machine, position your feet together against the crosspiece about should-width apart and toes pointed slightly outward. Grasp the handle grips or sides of the seat. Bend your knees and lower the weight as far as possible without changing the position of your hips. Do not lower the weight so far that your hips start to curl up off the seat! Then slowly push the weight back up using your heels, not your toes. Do not lock your knees at the top, but rather take the weight to just before lock. Then being to lower the weight again SLOWLY. You can change your foot positions to vary the angle on the muscle. Exercise image and description by Bodybuilding.com (less) Routine: Set 1 - 10 reps Set 2 - 10 reps Set 3 - 10 reps
	Leg Curls - Seated Follow the directions on the seated leg curl machine. Exercise description by Bodybuilding.comFollow the directions on the seated leg curl machine. Exercise description by Bodybuilding.com (less) Routine: Set 1 - 10 reps Set 2 - 10 reps Set 3 - 10 reps
	Calf Raise - Seated, Machine Sit on a calf raise machine. Place your upper thighs under the leg pad just above your knees...Sit on a calf raise machine. Place your upper thighs under the leg pad just above your knees. Disengage any weight lock that may be in place. Lower your heels to the lowest possible position. Slowly raise up on your toes as high as you can go. Hold for a moment and return to the starting position. Do not "swing" the weight up using momentum! Repeat. Exercise image and description by Bodybuilding.com (less) Routine: Set 1 - 15 reps Set 2 - 15 reps
You need a Flash plugin to view this player	Iron Cross Stand in a low parallel squat position, feet shoulder width apart and holding dumbbells parallel ...Stand in a low parallel squat position, feet shoulder width apart and holding dumbbells parallel to the ground with palms facing in. Move arms out away from your sides in a giant "T" as you stand upright. Exercise description by Bodybuilding.com (less) Routine: Set 1 - 12 reps Set 2 - 12 reps

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