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Transformed: Week 8, Day 53 - Lower-body Workout

Don't let your business travel or vacation plans ruin your transformation progress. Elspeth Dana shares how you can stay on track!

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On-the-go fit tips

Guess what? It's definitely possible to take your fitness lifestyle with you wherever you go. If you're trying to meet an ambitious deadline—like a transformation challenge with a big prize—it can be worth your while to get serious and treat yourself like an elite athlete! Elspeth Dana explains how to pack healthy meals and snacks for your trip and how to make workouts possible even if you don't have access to a gym.

If you have a vacation planned, or know that you'll be gone for a couple of days on a business trip in the middle of your transformation, you definitely need to watch this important video.

Elspeth Dana Transformed Tip, Day 53: On-The-Go Fitness Tips
Watch the video - 5:20

Day 53: Lower-body

Barbell squat

4 sets of 6-8 reps, rest 1-2 min. between sets
Barbell squat Barbell squat


Dumbbell goblet squat

4 sets of 10, 10, 8, 8, reps tempo 2:1:3, rest 60-90 sec. between sets
Dumbbell goblet squat Dumbbell goblet squat


Barbell walking lunge

3 sets of 12 reps, rest 60-90 sec. between sets
Barbell walking lunge Barbell walking lunge

Barbell step-up

3 sets of 10 reps, rest 60-90 sec. between sets
Barbell step-up Barbell step-up


Leg extension

4 sets of 10 reps, last 2 sets are double dropsets, rest 60-90 sec. between sets
Leg extension Leg extension


Seated calf raise

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

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