One for the ladies

Ok, lets do some leg work and cardio.

Ball Squats- warm ups with body weight 2x10, then 3x10 with 15 lbs. Db's in each hand.
Step ups- (15 lbs. Db's in each hand) 3x10 on each leg.
Calf Raises- (single leg) 3x15 on each leg. Add a db if these are easy.
Leg curls- (laying) 3x15
Cardio- Chose spinning for 20-30 mins or a 30 min.walk. If you chose the walk wear good shoes to protect your shins and knees.

Make sure to wear your knee braces and use your roller after the workout to break up the bad tissue. Have fun.

George