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Transformed: Week 11, Day 71 - Lower-Body Workout

Dig deep and finish strong! Here's how to maintain positivity and motivation through the final two weeks.

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Staying positive

On the surface, fitness can seem, well, shallow. You're often all alone, fixating on yourself—what you're going to do, eat, and lift. Occasionally, yes, there are mirrors involved.

Sometimes, like in Week 11 of a tough transformation program, this can seem like a reason to quit. But as with anything, this is just a matter of perspective. If you remove the "me" from the fitness equation, what's left? How can you make your fitness transformation about more than just your physique? How can you make it bigger than how you look? If you can discover a purpose—your family, your kids, your longevity, your ability to show someone else that there is hope for a better life—your cup of motivation should be ever full.

It's also important to remember that your fitness journey is a privilege. There are many, many people in the world who don't get enough food each day, let alone the chance to worry about if they're getting the "right" type of food. Don't waste your opportunity to do something some people can only dream about. Do your best every damned day to make it happen.

Once you have the right shift in perspective, finish this program! You've already made it 10 weeks. Another two will only add incentive to keep your transformation alive. We've heard thousands of times at how the simple act of finishing a 12-week program changes everything. That feeling is right over the horizon.

Day 71: Lower-Body

Wide-stance barbell squat

4 sets of 6-8 reps, rest 1-2 min. between sets
Wide-stance barbell squat Wide-stance barbell squat


Romanian deadlift

4 sets of 10, 10, 8, 8, reps at 2:1:3 tempo, rest 1-2 min. between sets
Romanian deadlift Romanian deadlift


Good morning

4 sets of 8 reps, rest 1-2 min. between sets
Good morning Good morning


Seated leg curl

4 sets of 10 reps, last 2 sets are dropsets, rest 1-2 min. between sets
Seated leg curl Seated leg curl


Calf press

3 sets of 15 reps, rest 1-2 min. between sets
Calf press Calf press


Cable crunch

3 sets of 12 reps, rest 1-2 min. between sets
Cable crunch Cable crunch

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