Superset 1
4 sets 12-15 reps
Smith machine squats
Smith machine lunges
Smith machine curtsy lunges
Jump squats
3 sets 20 reps
Superset 2
3 sets 12-15 reps
Bulgarian split squats
Dumbbell dead lifts
Jump squats
3 sets 20 reps
Superset 3
3 sets 12-15 reps
Plank walk ups
Alternating switch lunges
Jump squats
3 sets 20 reps
Stair master for 30 mins
Stretch !