Transformed: Week 10, Day 67 - Lower-Body Workout

We all have days we can't get to the gym or don't have much time to train. Learn what to do in those situations before you smash today's session!

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Training when you're low on time

While it would be wonderful to train wherever you want for as long as you want every day of the week, that's a fantasy for most of us, unfortunately. Life gets in the way of exercise sometimes, plain and simple. But on the days you don't have much time to train or simply can't make it to the gym, we've got you covered.

If you don't have enough time for your regularly scheduled workout, try pairing exercises together into supersets, which are two exercises performed back-to-back without rest, or turn your entire training session into a circuit. You may have to drop the weight a little, but these techniques will allow you to perform a significant amount of work in a limited amount of time. Depending on how much time you have, you might just perform 1-2 rounds of your circuit, but that's better than nothing!

If necessary, you can always shave a set from each exercise or cut an exercise entirely to save time on tight days. If you go this route, try not to cut any of the main exercises—usually a compound lift like the bench press, squat, or deadlift—from your session. Today's biggest must-do exercise is the front squat. Then, trim from the later isolation work. Today's isolation work would be things like leg extensions and calf raises.

If you can't get to the gym at all on any given day, don't give up hope! Just get creative and try one of these at-home workouts:

3 Hardcore At-Home Workouts

3 Hardcore At-Home Workouts

Sometimes, the time and space you have for a workout are very limited. When you're in a bind, utilize one of these hardcore no-gym-required workouts! They're quick, intense, and don't require much room.

At-Home Workouts for Any Goal!

At-Home Workouts for Any Goal!

No gym membership? No problem! Whether you want to lose weight, build muscle, or just boost your fitness level, these at-home training articles have it all.

Day 67: Lower-Body

Front squat

4 sets of 6 to 8 reps, rest 1-2 minutes between sets
Front squat Front squat


Hack squat

4 sets of 10, 8, 8, 6 reps, rest 1-2 minutes between sets
Hack squat Hack squat


Leg press (feet positioned low on the platform)

4 sets of 8 temp 2:1:3, rest 1-2 minutes between sets
Leg press Leg press


Leg extension

4 sets of 10 reps, dropset to failure on last 2 sets, rest 1-2 minutes between sets
Leg extension Leg extension


Seated calf raise

3 sets of 15 reps, rest 1-2 minutes between sets
Seated calf raise Seated calf raise


Decline crunch

3 sets of 12 reps, rest 1-2 minutes between sets
Decline crunch Decline crunch