| Exercise Bike | 10 Mins |
| Stair Master | 12 Mins |
| Farmers Walk | 2 x 140s (12kg) |
| Clam Shells | 1 x 10 |
| Side Lunges | 2 x 12 (8kg) |
| Leg Press | 3 X 8 (100kg) |
| Forward Lunge and Rotation | 2 x 5 (4kg) |
| KettleBell Swings | 2 x 14 (20kg) |
| Squats | 2 x 10 (16kg) |
| Walking Lunges | 2 x 10* |
| Wall Sits | 2 x 30s |
| Calf Raises | 2 x 10 |
| Tib Raises | 2 x 10 |
| Psoas Hold | 2 x 40s |