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Transformed: Week 7, Day 43 - Lower-Body Workout

Even the best-laid fitness plans can break down. When that happens, don't panic! Stay flexible and don't lose your motivation. Good things will happen.

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Staying flexible with your workouts

No matter how well-prepared you are, there are times when even your best-laid plans will break down. If you want to make this a lifelong transformation, you'll have to learn to deal with the unexpected. Being "on plan" 100 percent of the time is just not going to happen.

Every once in a while, you may have to skip a workout—maybe even this one. When that happens, your goals aren't going to take a leap off a cliff. Continue to eat smart and get right back into the gym when you can. If you feel like you must do something today, well, do something! Jump rope, do push-ups, take an online yoga class, do one of the "bonus" workouts in this program—there are options. If they help keep you moving forward, they'll do.

If you eat something you know you weren't "supposed to," don't panic or think you need to spend an extra hour on the treadmill. Healthy eating is a habit that you establish along the way, not a chore you can choose not to do so long as you're willing to take the punishment.

This may sound obvious, but far, far too many people don't see it: An all-or-nothing mentality in fitness isn't the key to progress; it's something that gets in the way of progress. You can jump right back on track tomorrow, or the next day—or whenever. Consistency, not perfection, is how you transform.

Day 43: Lower-Body

Barbell deadlift

4 sets of 6-8 reps, rest 2 min. between sets
Barbell deadlift Barbell deadlift


Dumbbell rear lunge

3 sets of 12 reps, rest 60-90 seconds between sets
Dumbbell rear lunge Dumbbell rear lunge


Leg press (feet high on platform)

4 sets of 10, 10, 8, 8 reps (increase weight), rest 60-90 seconds between sets
Leg press Leg press


Bulgarian split squat

3 sets of 12 reps per leg
Bulgarian split squat Bulgarian split squat

Lying leg curl

4 sets of 10 reps, 2:1:3 tempo, rest 60-90 seconds between sets
Lying leg curl Lying leg curl


Seated calf raise

3 sets of 15 reps, rest 60-90 seconds between sets
Seated calf raise Seated calf raise

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