Did this 2 days ago and I'm still walking funny. 15reps each 3 times. The 3rd time on the bike gets interesting
walking lunges- actually walk not stand in place
jump squats- feet together, jump shoulder width, chest up, butt low
(I forgot the name of the machine, I'll let you know tomorrow) it's the one where you lie on your stomach, put your calves under the bar and curl your legs to butt.- I do 30lbs
resistance band- step on it, cross the handles (handle by left leg should be held by right hand, vice versa) should make an "X" in front of your knees, keep knees bent, side step down & back - 7 down & 7 back.
step ups- put right leg cent of bench/box step up with left leg. Keep right leg stable and lower left, continue, switch legs
stationary bike- make resistance somewhat tough. Peddle sitting for 1min, stand & peddle for 30sec, sit & peddle for 30sec
3rd set on the bike- Peddle sitting for 1min, stand & peddle for 30sec, sit & peddle for 30sec, stand & peddle for 30sec, sit & peddle for 30sec, stand & peddle for 30sec, sit & peddle for 30sec, stand & peddle for 30sec, sit & peddle for 30sec (that's 5min on the bike)
cool down with a calm walk on the treadmill at about 2.5-3.0 for 20min