James Grage's Rewired 9-Week Fitness Trainer - Day 30 Legs

There's something to be said for traditional training, especially when it works. Use your strength and mental fortitude to crush your quads and hammies.

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Bring back the burn with this lower-body workout. Train each leg independently with unilateral step-ups, and then channel that power into powerful bilateral exercises like Romanian deadlifts. The combination of unilateral and bilateral exercises will help you develop your core strength while putting athleticism and functionality at the forefront.

Your training should enhance everything you do in your daily life, both physically and mentally. What you do in the gym will improve your speed, power, flexibility, muscular endurance, and cardiovascular fitness, leaving you happier, stronger, and more resistant to injury. What could be better than all that? Make these precious hours count!

Day xx: Legs
cardio warm-up
1

Jogging-Treadmill

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

warm-up superset
2

Dumbbell Step-up with Knee Raise

1 set of 12 (each leg)
Step-up with Knee Raise Step-up with Knee Raise

Romanian Deadlift Romanian Deadlift

superset
3

Leg Press

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

Leg Extensions

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

superset
4

Stiff-Legged Dumbbell Deadlift

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

Seated Leg Curl

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

triset
5

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.