Lots of quad work: Lunges, lunges, lunges, and step ups, step ups, step ups. We did a bunch of other exercises and worked other parts of the body, but the quads got most of the work. It was a good workout with very little running, which is surprising considering our plycore instructor loves to run. In fact, I felt a little out of sorts because I had prepared myself for a lot of runnning that morning. But all in all I needed th quad work because I know that I need to strenghten the muscels around my knees if I want to have any hope of running outside for any distance. However, the bike rides home and to work were kind of rough after this workout.