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Kris Gethin 12-Week Daily Trainer - Week 1: Day 7!
Blast your legs with Kris Gethin and get ready to celebrate the completion of week 1. Kris is going to destroy your hamstrings and quads – time to get pumped!
Week 1, Day 7: Legs - 8:08
Week 1, Day 7: Legs
| TERMS YOU'LL NEED TO KNOW | |
|
Legs Workout
Cardio
20 minutes
Superset:
Leg Extensions
2 sets of 30 reps
Hamstring Curls
2 sets of 20 reps
Superset:
Walking Lunges
3 sets of 40 steps
Standing Leg Curl
3 sets of 15-20 reps
Resume Regular Sets
Leg Press
3 sets of 50 reps
Superset: Repeat Exercises 1 & 2
-
Leg Extensions
1 sets of 30 reps -
Hamstring Curls
1 sets of 20 reps
Resume Regular Sets
-
Cardio
20 minutes
Tips For This Workout Day
- Wraps, Straps, Belts for safety and prevention.
- Try Glucosamine for healthy joint support.
- Maintain intensity for high rep sets.
Pre & Post-Workout Supplements
Pre-Workout
Post-Workout
Recommended Articles
96 Comments
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- Follow This Discussion by:
- Body Stats
- ht: 5'10"
- wt: 178 lbs
slickmisch
Permalink
where can you find the rest of the weeks workouts? or you just repeat week 1
Nmoore82
I found supersetting the leg extensions with the hamstring curls the hardest. Especially starting with no warm up!
- Body Stats
- ht: 6'0"
- wt: 175 lbs
- bf: 17.0%
- Body Stats
- ht: 6'0"
- wt: 192 lbs
- bf: 18.0%
DrunkenBadger
Wouldn't squats simulate the leg press movement...and as for the other - what equipment do you have available? I imagine a laying leg curl would hit the hammies the same way..
- Body Stats
- ht: 5'8"
- wt: 189 lbs
bracli
i use the leg extension machine, stand facing the back rest and adjuster it so that it hits the back of your legs just below your calf, seems to work the hamstring pretty well, for not having the actual machine
- Body Stats
- ht: 6'0"
- wt: 231.6 lbs
- bf: 30.2%
- Body Stats
- ht: 6'0"
- wt: 204 lbs
- bf: 18.0%
- Body Stats
- ht: 5'7"
froelichsm
Kettlebell One Legged Deadlift. Works great for a hamstring lift.
- Body Stats
- ht: 6'0"
- wt: 203.6 lbs
- bf: 16.0%
- Body Stats
- ht: 5'9"
- wt: 172.18 lbs
- bf: 12.0%
Military_Police31B
Hey Kris....I've noticed that on some sets you state that you need to go to failure. Is this the same for all of them other than warm ups or is it the same unless otherwise specified? Also, I saw that your taking grenade for your fat loss supplement... I started taking OxyElitePro considering it was rated #1 on here, the day i started this program. Do your recommend Grenade or do you think OxyElite should get the job done?
- Body Stats
- ht: 5'8"
- wt: 168 lbs
- bf: 10.0%
Smokedduck
Every workout / training session has been a beast. Between the calve workout the other day and legs workout today i walk like i have 2 peg legs....So sore it actually hurts!!!
- Body Stats
- ht: 6'2"
calvente1988
hello kris I am from Puerto RIco my real name is hector Santiago yesterday I watch for the first time yours videos and saw you. i beginning today to do the exercises and buy the food was you said in the video so I am realy motivate because now I feel confident with eat rigth and do the rigth exercise I hope you can continue help me with the food and exercise I promise I do pricise all you said for change my body aa other else were I can find the next videos for day 8,9,10 11,12 go on thanks for help people and dedicate your time for help us to have a good healthy body what ever you whant to know about my this is my facebook hector santiago calvente you can find me there thank and god bless you
- Body Stats
- ht: 5'11"
- wt: 225 lbs
- bf: 36.0%
gary0173
Permalink
abajo del video hay dos botones "PREVIOUS DAY" y "NEXT DAY" haga un clic en NEXT DAY.
Fernan94LsTeg
Para que se te haga mas sencillo, arriba del video dice "Quick Navigation"... le das clic a la barra de al lado y vas a poder ir directo al dia que quieras.... Exito!!!
- Body Stats
- ht: 5'6"
- wt: 199.8 lbs
- bf: 32.6%
acushman
pushed myself really hard today and loved it...tried to walk upstair when i got home to take a shower...couldnt make it lol
- Body Stats
- ht: 5'8"
- wt: 205 lbs
- bf: 14.9%
rogerelchami
Permalink
i was reading the whole thing,,, and i have a question about something serious!!!
i was reading what i have to take like a supplements and i took the idea but when i enter to see how do i have to train ,, i recognised that afer the training guide there is a pre and post training supplements and how we suppose to take it ,,, but they aren't the same!!!! int the supplemetns back there there is no L-carnitine and glutamine and creatine and all this stuff!!!
what do i suppose to do and on what do i need to count !!!
i need the helo and the answer as soon as possible please
thanks
- Body Stats
- ht: 6'0"
- wt: 220 lbs
JSSIDES75
Green tea extract, L carnitine, and glutamine seem to be working for me. Im taking two green tea (630) mg once daily, two l-carnitine daily , and two glutamine daily (5000 mg) chewables from GNC. I recommend N.O.-XPLODE pre workout : really intensified my focus and energy level
- Body Stats
- ht: 5'9"
- wt: 171 lbs
- bf: 7.8%
JSSIDES75
Wow! Just finished with the first week....Folks it works, if you follow the diet exactly and hit every workout with intensity you'll see results. i started day one at 188 lbs. struggled everyday not to step on the scale until day seven...178.3!!! i actually checked the calibration of the scales to make sure it was correct. I'm all in now for sure...Motivation 10! Thanks Kris....
- Body Stats
- ht: 5'9"
- wt: 171 lbs
- bf: 7.8%
dykfree
congrats!!! tomorrow is may day 7 and i'll check my weight to. I follow the diet (except this week i couldn't buy my vitargo until this Sunday. I hope to get progress.
- Body Stats
- ht: 5'7"
- wt: 210 lbs
- Body Stats
- ht: 6'1"
- wt: 184.8 lbs
- bf: 12.0%
- Body Stats
- ht: 5'7"
- wt: 155 lbs
- bf: 12.0%
- Body Stats
- ht: 5'11"
- wt: 212.8 lbs
- bf: 24.4%
- Body Stats
- ht: 6'0"
- wt: 265 lbs
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