Alrighty, this one is brutal. I prefer to superset these exercises for time’s sake. I usually warm up with about 5 min of elliptical & 5 min of rowing (or 1000 m).
4x10 deep squat (I use the Smith machine)
3X10 (each leg)weighted Bulgarian Split Squat
3 x 20 walking lunges with plate overhead
3 x 10 leg extensions
3 x 15 still leg dead lift
3 x 15 sumo squats (with kettle bell)
3 x 10 leg press
3 x 10 (each leg) step ups
3 x 20 calf raises
If you have time, follow with 15-20 minutes of HIIT. (For example: 30 seconds cardio as fast as you can go, 30 seconds of recovery at a slower speed, repeat. You can do this on the treadmill, stair climber, elliptical, jumping rope, jumping jacks, high knees, etc.)
**This workout is originally from here. You can also see pictures/videos if you’re unsure of a movement.