Goodbye Figure; Hello NPC Fitness!

Total Legs (w/ Glute/Ham focus only) Chest/Abs Cardio

Isolation Wall Sits/Full parallel, arms overhead
1×30s  1×45s  1×60s

Walking Lunges w/ 15 lb medicine ball overhead
1×20  1×20  1×20

Sumo Deadlifts Barbell
50 lbs x 15  50 lbs x 15  50 lbs x 15

Incline DB Press
30s x 15  30s x 15  30s x 11=F

Leg Curl w/ squeeze and hold at top
65 x 15  65 x 15  65 x 15

Prone Unilateral Glute/Ham Extension
65 x 20  65 x 20  65 x 20 (each leg)

Seated Hip ABduction
*Feet raised 8 inches off platform
*seated forward, no back support
*intentional super-light weight; my aBductors are already mighty
40 x 15  40 x 15  40 x 15

Prone over end of bench, glute ham raise
1×20  1×20  1×20

Power Scissor Abs
1×20  1×20  1×20

Bicycle Crunches (elbow to knee)
TUT (Time under Tension)
1×30s  1×45s  1×60s

Cardio: 45 minutes w/ interval bursts every 5 minutes; StepMill Level 5-9

Diet: Perfect; Low Carb Day
Water: Perfect
Mood: Distracted, anxious and happy