Quest board

Trainer routine: 3 sets of 12 on every lift, three days a week.

Legs · 12 exercises

Leg press

Quads, glutes, hamstrings

3 × 12

Leg curl

Hamstrings

3 × 12

Leg extension

Quads

3 × 12

Inner thigh

Inner thighs / adductors

3 × 12

Outer thigh

Glutes and outer hip

3 × 12

Glute kickback

Glutes

3 × 12

Smith machine squat

Quads, glutes

3 × 12

Hyperextension

Lower back, glutes, hamstrings

3 × 12

Incline treadmill walk

Low-impact cardio, glutes and calves

15 min · 5 km/h · 8% incline

Treadmill jog

Moderate cardio, endurance

15 min · 8 km/h · 1% incline

Stationary bike

Low-impact cardio, quads

20 min · level 6

Elliptical

Full-body, joint-friendly cardio

20 min · level 5