Perform each group as a superset (if in a group)

Exercise Reps
Barbell Lunges 8-8-8-8-8 each leg
Barbell Front Squat 12-12-12-12
Barbell Straight Leg Deadlift 12-12-12-12
Barbell Elevated Calf Raises 12-12-12-12
Jump Squats 12-12-12-12
Glute Bent Leg Side Kickbacks 10-10-10 each leg
Glute Straight Leg Side Kickbacks 10-10-10 each leg
Hip Flexor/Bridge on Ball 10-10-10


Biceps/Triceps/Shoulders and Cardio

Elliptical: 30 minutes with 10 speed intervals lasting 30 seconds

Exercise Reps
Bicep Curl Machine 15-12-10-10-8
Tricep Extension Machine 15-12-10-10-8
Tricep Pushdown 15-12-10-10-8
Shoulder Front/Side Straight Arm Raise 10-10-10-10-10
DB Fly 15-12-10-10-8
DB Chest Press 15-12-10-10-8