Kris Gethin 12-Week Daily Video Trainer - Week 1: Day 1!

Kris Gethin is your personal daily trainer. Follow him as he takes you and himself through a 12-week transformation. On this first day Kris will lead you through your first leg workout.

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Join Kris for your first workout and destroy your hamstrings and quads! Plus, get Kris's secrets to maximizing your lifts!

Week 1, Day 1: Legs


Leg Workout
  • Cardio Cardio Cardio
    20 minutes
  • Leg Press Leg Press Leg Press
    4-5 warm-up sets of 10-12 reps
    3 sets to failure in 12-20 reps
  • Hamstring Curl Hamstring Curl Hamstring Curl
    2 warm-up sets of 15 reps
    3 sets to failure in 12-15 reps
  • Lying Hamstring Curls Lying Hamstring Curls Lying Hamstring Curl
    2 warm-up sets of 15 reps
    3 sets to failure in 12-15 reps
  • Leg Extensions Leg Extensions Leg Extensions
    2 warm-up sets of 15-20 reps
    2 sets to failure in 15-20 reps
  • Hack Squat Hack Squat Hack Squat
    2 warm-up sets of 15-20 reps
    3 sets to failure in 20-30 reps
  • Cardio Cardio Cardio
    20 minutes

Tips For This Workout Day

  • Make sure each and every workout is at its best.
  • Make sure you've eaten your breakfast and taken your pre-workout shake before your cardio.
  • When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
  • Working to failure means you won't be able to complete one more rep even if you want to.
  • Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
  • Lying hamstring curls can be done without a machine by holding a dumbbell between your feet, but make sure you have a partner to help place the dumbbell and to help keep it between your feet.
  • Get yourself a nice set of knee wraps to keep your knees safe during your heavy working sets.
  • It is normal to feel a little light headed or a little sick.
  • Get your post-workout shake in immediately after your workout.

Pre & Post-Workout Supplements

Take the diet plan with you!
(PDF 236 kb)

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