Kris Gethin's 4Weeks2 Shred: Day 18 - Legs

You poor bastard. Today it’s legs, cardio, and then more cardio. Dig deep and trust your master to lead you!

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This week we will be hitting 45-minute cardio on our training days to begin further tapping into our fat stores. Today’s leg workout will also churn out calories like they’re going out of fashion. For the next 10 days at least, they are.

Kris Gethin's 4Weeks2Shred Day 18 - Legs
Watch the video: 08:23


I often switch between compound and isolation movements instinctively in a routine like this one. When I feel the need to replenish my energy surplus, I’ll move to isolation so I can then follow up with a multi-joint movement with more focus and strength.

For each exercise, you will do 1 set of 10 repetitions. For the second set, you will again do 10 reps, rest for 10 seconds, drop the weight and then do another 10 reps. For the final set, do 1 set of 10 reps, rest for 10 seconds, drop the weight and immediately do 20 more reps. Rest for 20 seconds and do 10 more reps at the same weight.



*Workout tip: Never do cardio immediately before a resistance workout.

Day 18 AM: Legs
1

Leg Extensions

3 sets of 10, 10/10, 10/20/10 reps, resting one second per rep of each rep in dropsets (for example: in set 3, rest 10 seconds, then 20 seconds)
Leg Extensions Leg Extensions

2

Squat machine press

3 sets of 10, 10/10, 10/20/10 reps
Machine Squat Machine Squat

3

Lying hamstring curl

3 sets of 10, 10/10, 10/20/10 reps
Lying Leg Curls Lying Leg Curls

4

Parallel leg press

3 sets of 10, 10/10, 10/20/10 reps
Lying Machine Squat Lying Machine Squat

5

Cardio

45 min.
Jogging-Treadmill Jogging-Treadmill

6

Twist

300 reps
Twist Twist

Day 18 PM: Cardio
1

Cardio

45 min.
Jogging-Treadmill Jogging-Treadmill


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