James Grage's Rewired 9-Week Fitness Trainer - Day 37 Legs

You're off to a strong start this week. You've blasted your arms and are closing in on the end of phase two of the Rewired Trainer. Keep it up!

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Training is about your ability to tune in to your body, focus on each and every single rep, and make small actions add up to big results. It's OK that a workout feels hard—it's supposed to. That's where growth occurs.

"When you're uncomfortable, and it hurts, you force your body to adapt," says James Grage. This workout might leave your legs feeling wobbly and weak but you'll be all the stronger for it. Go make some smart decisions with those dumbbells!

Day 37: Legs
cardio warm-up


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

warm-up superset

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


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


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


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.