Early morning jogging 1 hour
Warmup treadmill and cycling 30 min each
Pushups 30
Chinups 30
Main workout :legs day
Squats 8 sets 4sets without weight 4set with weight 120 reps
Lunges alternate 4 sets with weight 120 reps
Step ups 4 sets alternate 120 reps
Leg press 5 sets 75 reps
Wall sit 5 sets 1 min each = 60 reps
Calf raises 3 sets 100 reps..
Total reps 1055
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Solid.