Need Help? Customer Support 1-866-236-8417

Kris Gethin's 8-Week Hardcore Daily Video Trainer, Day 15: Legs, Calves, and Lower Abs

You're 1/4 of the way done with the trainer. By now, you should be seeing the benefits of your hard work. If you are or if you're not, you know what to do!

Back | Main | Next

The beginning of Week 3 is upon us already—can you believe it? This means it's weigh-in day again. I'm down from 222 pounds to 217.8 pounds. That's a solid drop in weight, and I've also built quality muscle. I can see in the mirror that my body is evolving before my eyes. You should be seeing similar changes to your physique. When you're weighing in, always be sure to use the same scale on the same surface so that there's no variable. Scale weight isn't the only indicator of progress, but it's always good to know where you stand.

Today, we have a special guest training with us: CEO of GASP clothing and a very good friend of mine, Michael Johansson. It's that time again for legs, calves, and lower abs.

Day 15: Legs, Calves, and Lower Abs
1

Morning Cardio

30 minutes.
Running, Treadmill Running, Treadmill

2

Leg Extensions

1 set of 25/25, followed by a 5-step, 10-rep pyramid. First set is a dropset. Perform 25 reps, then immediately reduce the weight and complete another 25 reps. Rest 60 sec., then star the pyramid: perform the first 10 reps using a weight that is light, then immediately increase the weight and complete another 10 reps. Continue increasing the weight every 10 reps until you’ve completed a total of 50 reps.
Leg Extensions Leg Extensions

Superset
3

Landmine squat

3 sets of 25 reps, no rest
Landmine squat Landmine squat

Hex Bar Deadlift

3 sets of 25 reps, rest as little as possible
Hex Bar Deadlift Hex Bar Deadlift

4

Bulgarian split squat

3 sets of 20 reps per leg. For first 10 reps, pause momentarily at both the bottom and top of the movement. Then immediately perform 10 faster reps, then finish with a 10-second hold at the bottom of the last rep. Rest 60 sec.
One Leg Barbell Squat One Leg Barbell Squat

5

Smith Machine Front Squat

3 sets of 20 reps, rest 90 sec.
Front Barbell Squat Front Barbell Squat

6

Seated Calf Raise

5 sets of 30 reps, rest 60 sec.
Seated Calf Raise Seated Calf Raise

Circuit: 3 rounds, rest 60 sec. between rounds
7

Captain's chair leg raise

20 reps
Hanging Leg Raise Hanging Leg Raise

Medicine ball pass

to failure, passing ball back-and-forth between hands and feet
Suitcase Crunch Suitcase Crunch

Cross-body mountain climbers

to failure, touching knee to opposite site elbow with each rep
Mountain Climbers Mountain Climbers

8

Evening Cardio

30 minutes.
Running, Treadmill Running, Treadmill


Back | Main | Next