Monday Workout

Sit in the machine with your back flat against the pad. Place feet shoulder-width apart on the platform. Lower the weight until your knees are at 90 degrees, then push back up.

Stand upright holding one dumbbell vertically against your chest with both hands (like a heavy goblet). Squat down, keeping your chest tall, then stand back up.

Sit on the machine with your shins behind the padded lever. Extend your legs straight out to lift the weight, then slowly lower.

Sit on the machine with your ankles resting on top of the padded lever. Pull your heels down and back toward your glutes.

On the Leg Press machine, slide your feet down so only your toes are on the bottom edge of the platform. Push the platform using just your toes/calves.

Place your forearms on a workout bench instead of the floor, stepping your feet back until your body is in a straight line. Breathe steadily to avoid building up internal abdominal pressure.