- Bodyweight squats: 10 reps with feet shoulder-width apart
- Smith machine wide stance squats: 10 reps
- Rest for 20 seconds
- Bodyweight squats: 10 reps with feet shoulder-width apart
- Smith machine wide stance squats: 10 reps
- Treadmill jog: two minutes at an 8 percent incline and 6.5 speed
- Bodyweight squats: 15 reps with feet shoulder-width apart
- Smith machine wide stance squats: 15 reps
Take two minutes of rest if needed, and then proceed to round three.