Leg and Glutes Workout

Cardio:

Treadmill: 30 minutes

Legs and Glutes
Smith machine squats: 3 sets/ 12 - 15 reps
Smith machine calf raises: 3 sets/ 12 - 15 reps
Single leg extensions: 3 sets/ 12 - 15 reps

Skies (Side lunges) with barbell: 3 sets/ 12 - 15 reps

Standing glute kickbacks with cable: 3 sets/ 12 - 15 reps

Stiff-legged deadlift: 3 sets/ 12 - 15 reps

* If you are looking to gain muscle mass, then keep your repetitions low. 8 - 10 reps with heavy weights.