Duration: 33 minutes
A short leg session on three machines, with no other equipment needed. The machines guide the movement, so you can push hard on your legs with good control.
A quick bodyweight warm-up prepares the hips and core. The main work is the seated leg press, the leg extension for the quads and the seated leg curl for the hamstrings. Two stretches for the quads and hips close the session.
Pick a weight you can lift for the bottom of the rep range with good form. When you reach the top of the range on every set, add a little weight next time.