Exercises:

Squats (3 sets, 10 reps, rest time 3 minutes)

Deadlifts (3 sets, 10 reps, rest time 3 minutes)

Weighted Lunges (3 sets/leg, 10 reps, rest time 3 minutes)

Leg extensions (2 sets, 12 reps, rest time 2 minutes)

Calf raises (2 sets, 12 reps, rest time 2 minutes)

Muscle groups trained: Quadriceps, calves, glutes, hamstrings, lower back, lats, traps. 

Weekly Schedule:

Monday: Upperbody

Tuesday: Restday/Walking/stretching 

Wednesday: Legday

Thursday: Restday/Walking/stretching/light run 

Friday: Upperbody

Saturday: Yoga

Sunday: Legday