James Grage's Rewired 9-Week Fitness Trainer - Day 2, Legs

A leg workout doesn't have to be hours long to be effective. Get in a superset state of mind and enjoy Rewired lower-body training!

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If today's leg lookout looks a little familiar, that's because it's based on the same principles as yesterday's arms workout. Throughout phase one of the Rewired Trainer, you'll be using sets in the 10-15 range, and usually pairing exercises in supersets to work the opposite sides of the joint.

For instance, you'll pair the leg press with straight-leg dumbbell deadlifts, resting as little as possible between sets. As the reps go down from 15 to 12 to 10, increase the weight accordingly. If it takes you a little time to get the hang of it and find the perfect weight, don't sweat it. Rewired is a process of discovery, not just a collection of workouts!

Day 2: Legs
cardio warm-up


15 mins, 55-60%
Jogging-Treadmill Jogging-Treadmill

warm-up superset

Dumbbell Step Ups

1 set of 12 each leg
Dumbbell Step Ups Dumbbell Step Ups

Romanian Deadlift

1 set of 20 reps
Romanian Deadlift Romanian Deadlift


Leg Press

3 sets of 15, 12, 10 reps
Leg Press Leg Press

Stiff-Legged Dumbbell Deadlift

3 sets of 15, 12, 10 reps
Stiff-Legged Dumbbell Deadlift Stiff-Legged Dumbbell Deadlift


Leg Extensions

3 sets of 15, 12, 10 reps
Leg Extensions Leg Extensions

Seated Leg Curl

3 sets of 15, 12, 10 reps
Seated Leg Curl Seated Leg Curl


Alternating Dumbbell Lunges

3 sets of 15, 12, 10 reps
Dumbbell Lunges Dumbbell Lunges

Standing Calf Raises

3 sets of 15, 12, 10 reps
Standing Calf Raises Standing Calf Raises

Seated Calf Raise

3 sets of 15, 12, 10 reps
Seated Calf Raise Seated Calf Raise

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* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.