Transformed: Week 9, Day 57 - Lower-Body Workout

What you do before you train sets the tone for the hour to come. Use music to tune in to your inner beast before you unleash it!

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Make the most of music

Even the best training routines can feel boring at times. This is especially the case if you're listening to the same music playlist you've had since the '90s. Something as simple as downloading some new tunes can often be enough to get you amped to head back into training at full force. We know this—it's why we regularly publish workout music playlists and include "favorite gym tracks" with all of our transformations!

Studies suggest that your level of motivation may be affected by the type of music you have on your playlist. It doesn't matter if you're listing to O Town or Rage Against the Machine—go with whatever pumps you up. Who cares what anyone else thinks, anyways?

Once you've got it loaded up and playing, remember to warm up before you tune out. Whether you foam roll, limber up, or get ready with a dynamic stretching and strength circuit, it'll pay off once you start lifting!

Day 57: Lower-Body Workout

Barbell deadlift

4 sets of 6-8 reps, rest 2 minutes between sets
Barbell deadlift Barbell deadlift


Dumbbell rear lunge

3 sets of 12 reps, rest 60-90 seconds between sets
Dumbbell rear lunge Dumbbell rear lunge


Leg press (feet high on the platform)

4 sets of 10, 10, 8, 8 reps, rest 60-90 seconds between sets
Leg press Leg press


Bulgarian split squat

3 sets of 12 reps each leg
Bulgarian split squat Bulgarian split squat

Lying leg curl

4 sets of 10 reps tempo 2:1:3, rest 60-90 seconds between sets
Lying leg curl Lying leg curl


Seated calf raise

3 sets of 15 reps, rest 60-90 seconds between sets
Seated calf raise Seated calf raise

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