-레그익스텐션: 3셋(12회/1셋)(무게12)
-프런트런지: 3셋(24회/1셋)(무게20kg)
-체인지프런트런지: 3셋(40/40/50회/1셋)
-사이드런지: 3셋(20/22/24회/1셋)(무게20kg)
-스쿼드: 3셋(33회/1셋)
-앱도노멀: 5셋(20/20/16/16/18회/1셋)(무게6)
-하이클린: 3셋(5회/1셋)(20kg)
-벤트오버레터럴레이즈: 3셋(12회/1셋)(무게4kg)
-래트머신프레스다운: 3셋(10회/1셋)(무게6)
-러닝: 5킬로/32분